Exercise Articles
Fitness for All: Firecracker Frenzy Fourth of July Challenge
The Fourth of July brings food, picnics, swimming, fireworks and so much more.
Why not kick off this Fourth of July with a bang and not just end it with one?
This month we offer you this “Firecracker Frenzy: Fourth of July Workout Challenge”.
Start off with these warm-ups:
*30-second march in place
*20 glute kicks
*20 squats
*20 jumping jacks
*30-second march in place
And the workout:
*25 jumping jacks
*20 side lunges
*25 jump squats
*15 push-ups
*10 burpees
*20 crunches
*20 sit-ups
*30-seconds to 1 minute plank
Repeat full circuit one time.
Cool Down:
*30-second march in place
*Stretch
Have fun and Happy Fourth of July Everyone!
Fitness for All Jiggle-free June: 30-Day Triceps Challenge
With 30 days in the month of June, it is the perfect time to take on this next challenge- Jiggle-free June. This “jiggle” that we referring to is that jiggly area underneath your arms – the triceps.
Tricep dips can easily be done at home with these easy steps:
- Sit on a chair. Keep your hands wide and your elbows slightly bent.
- Stretch out your legs with your knees slightly bent.
- Using your arms, lower your body to the floor.
- Raise your body to the starting position, making one full rep.
Here’s how to complete the challenge. Perform the following reps each day and say goodbye to that jiggle.
Day 1: 5 dips
Day 2: 10 dips
Day 3: 15 dips
Day 4: 20 dips
Day 5: REST
Day 6: 20 dips
Day 7: 25 dips
Day 8: 30 dips
Day 9: 35 dips
Day 10: REST
Day 11: 35 dips
Day 12: 40 dips
Day 13: 45 dips
Day 14: 50 dips
Day 15: REST
Day 16: 50 dips
Day 17: 55 dips
Day 18: 60 dips
Day 19: 65 dips
Day 20: REST
Day 21: 65 dips
Day 22: 70 dips
Day 23: 75 dips
Day 24: 80 dips
Day 25: REST
Day 26: 80 dips
Day 27: 85 dips
Day 28: 90 dips
Day 29: 95 dips
Day 30: 100 dips
Health 101: Summertime Workouts
Now that summer is officially here (well here-ish) no one wants to be stuck inside a stuffy gym working out every day. It’s time to head outdoors and get those summertime workouts in instead!
Here are a few ways to burn calories this summer:
- Try a new walking or running route. Switch it up weekly and enjoy the sounds and sights of summer!
- Try an outdoor fitness class – like Zumba in the park or a sunrise Yoga class.
- Join an outdoor volleyball (or another sport) league.
- Go swimming and get some laps in.
- Enjoy a day on lake/river and kayak.
- Go hiking.
Fitness for All: Stars and Stripes Workout Challenge
During the month of May, we remember those who have fought for our country and lost their lives doing so. This Memorial Day, in addition to remembering those who gave the ultimate sacrifice, why not try this “Stars and Stripes” inspired workout challenge?
Based on the 50 stars and 13 stripes featured on the American Flag, this workout challenge will have anyone feeling patriotic (and potentially sore) this Memorial Day weekend.
Starting with the 50 stars, shoot for a least one rep of each of these and if you can feel free to do more than one rep.
Stars:
- 50 push-ups
- 50 sit-ups
- 50 lunges
- 50 mountain climbers
- 50 bridges
- 50 tricep dips
- 50 scissor kicks
And now onto the stripes. Again, shoot for at least one rep of each of these and do more if you can.
Stripes
- 13 pull-ups
- 13 squat jumps
- 13 side plank hip dips
- 13 burpees
- 13 single leg deadlifts
- 13 pike push-ups
If you are still feeling like you want to push yourself even harder, try Googling the “Murph” HERO Workout and give that one a try. Inspired by Lt. Michael Murphy, a Navy SEAL who earned a posthumous Medal of Honor for his courageous acts in Afghanistan.
Happy Memorial Day Weekend Everyone!