July Challenge Workout #1

Happy Monday and happy JULY! Days are flying. We finally have all of our furniture and household goods delivered and unpacked. Put away/set up is another story… but the gym is getting assembled today! Im so ready to get back into my regular routine. Unpacking is a pretty decent workout though according to my fitness watch lol

The GMF Fit Friends July Challenge has started! Hopefully y’all are in the free Fit Friends Facebook group now and doing the full challenge with us. Here is your first Monday challenge workout!

Do each exercise, rest for a minute, then repeat. Try to do 3-4 rounds total.

**180 squat jumps – Sit low, then jump and land in a 180* turn. Make sure you alternate to go both ways.
**Narrow Push Up – Do these against a counter/bench, on your knees, or standard toes on the floor. Keep elbows closer to your body instead of wide like a regular push up. Just make sure body is in a straight line from shoulders to knees/toes. No sagging or sticking your butt out.
**Mountain climbers – 20 total, 10 each leg. However you want to count it.
**Static lunge – Step one foot back behind you wide enough to lunge. Lower your back knee down into a lunge position, then back up, and back down. No stepping back together between. Do that 10 times and switch legs.
**Inchworms – Y’all know I love these  Stand tall, bend to touch your toes then walk your hands out into plank position, then back into your feet, then stand or jump up again. 10 times.

Be sure you’re getting in a warm up and cool down. A few rounds of air squats, arm circles, butt kicks, jumping jacks, walking lunges, torso twists…just get those muscles warm before you put them to work. Then stretch out when you’re done.

July Challenge Workout

Happy sweating!  Lets start this week off right! Let me know if you have any questions about this challenge or other training options.

Buns & Guns! Arms and Glutes Workout

Friday, Friday! TGIF! It’s Fit Friday again, y’all! Workout time. Are you ready to work those buns and guns today? Today’s workout is another circuit workout that will focus on upper body and bootay muscles aka…your buns and guns!

Buns & Guns Workout

Buns & Guns workout - www.girlmeetsfitness.net

Here’s a quick demo of the moves you’ll be doing:

 

:4 rounds:

Pike PushUp x 10
Plank Leg Raise x 10
Shoulder Taps x 20
Fire Hydrants x 12 each side
Narrow Pushup x 10
Glute Bridge x 12

 

Don’t forget, February’s Jumpstart FitCamp is FREE! Be sure you click on the FitCamps tab or right HERE to sign up!

Happy sweating, Fit Friends

Fit Friday Circuit Workout!

Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.

Fit Friday Circuit Workout! - www.girlmeetsfitness.net

Fit Friday Circuit Workout:

Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.

If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!

Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!

 

 



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