31 Day Fitness Challenge- AUGUST (Week 1)

Hellooo Weekend! I hope you all have a fun filled weekend ahead of you! I’m going to jump right into today’s post.ย  I put together a 31 Day Fitness Challenge towards the end of June and it was a HIIT ๐Ÿ˜‰ <— see what I did there fitness guru’s?! 13 awesome people jumped on board in July for the challenge and it was seriously such a rewarding feeling to hear about and see the success! People striving to be the best version of themselves and they all killed it!

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I am ecstatic that many of you are taking this challenge on for the month of August. STARTING TODAY! YAYY! Here we go!

As promised, I will go into more detail about the challenge on my blog. Today I will do an overview of the challenge, tips from feedback I received, examples of the specific workouts for Week 1, and some more random goodness on the challenge.

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This challenge has two components. The core challenge that you can see below, which you will do throughout the entire 31 days, and weekly challenge workouts. The core challenge starts today so get to it! The weekly challenge workouts can be done anytime throughout that specific week. Just within each week, be sure to complete each challenge workout at some point. Every Saturday, I will post examples of the following weeks workouts ๐Ÿ˜‰ be sure to check in with any questions you may have.

30 Day Core Challenge

Click HERE–> AUGUST 2015ย for an example of what your August challenge schedule could look like. As you can see, week 4 is cut a little short. This is because for week 5, you do a challenge workout 5 days in a row. Now for some tips to get you through this month and ENJOY it!….

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I am so happy to provide you with a fun 31 day challenge but what you decide to do with it is all up to you! I can promise you this, if you can dedicate yourself to theseย 31 days, you will not regret it. If you give up, you will regret it ๐Ÿ™‚ย  I have tried to make this challenge excuse proof as much as possible. Up until week 5, these workouts shouldn’t take you more than 20-30 minutes per day. Regardless how busy you are, I would be willing to bet waking up 30 minutes earlier or going to bed 30 minutes later is doable. If the workouts are too intense starting off, cut the reps in half. For example, if I ask you to do 20 jump squats and that is too much… either do 10 jump squats and take a breather and finish your other 10 jumps. Or just do 10 jump squats! MODIFY as needed, anything is better than nothing.

Week 1

Let’s jump into what this first week will look like for you! Starting today, we are jumping right into the core challenge. I think most of the core exercises will be familiar, but if not, they are really simple to google to understand what they are. Today you will be doing a 1 minute plank, 45 bicycle crunches, and another plank. I have a little trick with planks ๐Ÿ˜‰ while in the plank position, if it becomes too much and you need a break, lift your butt in the air for a couple seconds. This takes the burn off your core while not taking the time to completely come out of your plank and hop back into it. Of course, do not use this trick unless you absolutely have to. It IS normal for your entire body to shake while rocking a plank believe it or not.

Next, this week you have three challenge workouts to do. You can do these in any order you would like. Below I will explain each workout in detail to help get everyone started. Take some time to click each exercise below before beginning, to get yourself familiar with the moves.

Workout 1: Perform one full round of this with as little rest as possible between exercise, when complete, take a little rest. Repeat three times. If you are sweating and breathing heavily… you are doing it right!

50 Jumping Jacks

15 Push Ups

20 Jump Lunges

20 Jump Squats

Workout 2: Perform one full round of this with as little rest as possible between exercise, followed by a couple minute rest when complete. Repeat three times.

50 High Knees

20 Tricep Dips

20 Sumo Squats

Workout 3: If you have a treadmill: start your treadmill and get to a sprint pace, on incline. Sprint your heart out for 30 seconds and jump off to rest for 30 seconds. Do this for a total of 7 minutes.ย ย ย ย  If you have an elliptical:ย  Turn your resistance up high and speed up quickly. Go 100% for 30 seconds and then rest for 30 seconds. Do this for a total of 7 minutes.ย ย ย ย ย  No Equipment: Take it outside! Go on a little run and with your watch, sprint for 30 seconds and rest for 30 seconds. Do this for a total of 7 minutes.

There you have it! Week one all mapped out. I am so excited for the group who is taking on this challenge this month. I will be doing it right along with you so if you have any questions at all, please reach out. Good luck everyone!! Make yourself proud!!

xoxo

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