Our Goal for July is to Workout Regularly – Commit to working out 5-6 days a week for at least 30 min in a way that makes you sweat. We’ve got a brand new workout calendar for you below. Leave a comment and let us know that you’ll be joining us!
For an extra boost, Join our July DietBet! – Winners Split the Pot! BWLW members have dropped over 3000 pounds this year with our previous DietBets and now it’s your turn.
*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.
Click here to download this month’s workout calendar. (PDF file – Adobe Reader)
Workout Links – We’ve posted videos of the moves so that you can see proper form. (Click each link for the workout details)
- HIIT Booty Workout
- Arms and Cardio Workout
- Work Those Abs Workout
- Thighs So Toned Workout
- Full Body Burn Workout
It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to reduce the number of moves if you are a beginner and then build up to doing more over the course of the month. Do YOUR best. Do what works best for you. Start of slow if you need to!
On Days that we don’t do cardio, how many times should I do the workout listed for the day?
Do 1-3 sets of the circuit of exercises listed for the day. The number of time you will repeat the circuit depends on YOUR level of fitness and what your normal workout routine is. You may be just adding a round or two of these workouts to your regular workout routine for an added boost and that’s great.
How often should I rest during the workout?
Rest for 30 sec to 1 min between exercises, but take more time if you need it. Break the exercises up, take rest when you need to and go at your own pace. For example, you may need to break 30 jumping jacks into 2 sets of 15 and take a 30 second to 1 minute break in between, that’s fine.
What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc…I suggest you eat well balanced meals, full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. There are a lot of free, healthy meal plans online. Here are a few sources.
What should I do for cardio exercise?
It is up to you and what you like to do. Here are just a few options…
- Elliptical Machine
- Arc Trainer
- Workout Classes, like Zumba or Spin/Cycle
- At Home Workouts, like TurboFire, Jillian Michael’s series or Insanity
- High Intensity Interval Training
- Stepper Machine