Let’s hear it for July! The month known to start off with a literal bang; thanks to Independence Day fireworks. In addition to celebrating America, you’ll also be honoring summer with usual traditions like attending barbecues, lying on the beach and soaking up the sun. So we completely understand if you are currently in the mood for a little health and wellness reboot! Starting this week, we’re kicking off a month-long fitness challenge filled with fun, fast-paced moves to add to your workout routine for an extra calorie blast! Ultimately, we want you to enjoy every bit of this sun drenched season!
Week 1’s Moves
Lunge Jumps:
- Face forward with your legs about shoulder width apart. Keep your hands on your hips during this exercise.
- Lift your right leg up, and bend it at the knee at a 90-degree angle so that your leg is in an upside-down “L” shape. Align your knee and hip as well as your knee and ankle.
- Keep your back straight and tall and your head up, looking forward.
- Focus your weight on the toes of your left foot as you push your body forward, and lower your right foot to the floor several feet in front of you into a lunge. Exhale as you go down.
- Let your foot land heel first, and then roll your foot downward to the toe to prevent yourself from stomping on your foot, which puts excess pressure and stress on your ankles and knees.
- Inhale as you bring your body back up into that same position, with your knee and hip in a line and your knee and ankle in a line. Keep your abdominal muscles tight when you do this. Return to a standing position.
Do two to three sets of 10 reps on both legs
Pushups:
- Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. …
- Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor.
- Push back up.
Do two to three sets of 15 reps
Jump Squat:
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Do two to three sets of 15 reps
Full Sit Ups
- Start on your back with your legs stretched out and your hands laid out above your head.
- Without using momentum, fully sit-up and reach for your toes.
- Roll back down into the starting position with full control.
Do two to three sets of 15 reps
Donkey Kicks
- Get on all fours on mat (hands under shoulders, knees under hips).
- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
- Lower knee without touching floor; lift again.
Do two to three sets of 15 reps on both legs
Jumping Jacks
- Stand with your feet together and your hands down by your side.
- In one motion jump your feet out to the side and raise your arms above your head.
- Immediately reverse that motion by jumping back to the starting position.
Do for 1 minute. Repeat two to three times.
Lateral Jumping Jacks
- Start standing with your feet together and your arms out in front of you at about shoulder height.
- Jump feet out wide to about shoulder-width or wider. As you jump your feet out, swing your arms out to the side at about shoulder height.
- Then, jump your feet back in, cross one in front of the other, jump back in, cross your right leg in front of your left as you swing your arms back in front and cross your right arm on top of your left.
- Jump back out wide and open your arms out to the sides. Keep your arms up at about shoulder height. Then when you jump back in, cross your left leg in front of your right and cross your left arm over your right arm.
- Jump back out and repeat, crossing your right side back in front.
- Keep alternating crosses until all reps are complete.
Do for 1 minute. Repeat two to three times.
Burpees
- Stand with your feet hip width apart and your arms down by your side
- Lower into a squat position with your hands flat on the floor in front of you
- Kick your legs backwards into a press up position and lower your chest to the floor
- Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
- Jump up and raise both hands over your head
Do two to three sets of 15 reps.
Mountain Climbers
- Begin in a push-up position, with your weight supported by your hands and toes. …
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
Do for 1 minute. Repeat two to three times.
