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1 Find your favorite activity from July and do it again! |
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2 15 side arm raises (3 sets) 20 walking lunges (3 sets) |
3 30 seconds of each: punch/kick combo, squats, high knee jog, fast feet jog. Can you do 7 sets? |
4 Hold plank position for 1 minute (3 sets). Do 15 alternating elbow to knee crunches (3 sets). |
5 15 bicep curls standing on one foot (3 sets) |
6 30 wall push-ups (3 sets) 1 minute wall sit (3 sets) |
7 Take today off! |
8 Do 2 minutes of jumping roping/jumping, 2 minutes of power walking. Repeat 5 times. |
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9 Squat down, lie down, get back up and kick. No hands allowed! Can you do this 30 times? |
10 20 shoulder press (3 sets) 20 mountain climbers (3 sets) |
11 Power walk for at least 30 minutes. |
12 50 jumping jacks (3 sets) 15 bicep curls (3 sets) |
13 1 minute “V” sits (4 sets) |
14 Fitness Run! Sprint 50 yards, jog 50 yards, walk 50 yards. Can you do this 10 times? |
15 Hold plank position for 1 minute (3 sets). 50 regular crunches |
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16 Take a walk or ride your bike. Stay outside for at least an hour! |
17 20 lateral arm raises (3 sets) 20 leg lifts while lying on your back (3 sets) |
18 Perform exercises during every commercial break while you are watching TV. |
19 Your choice for 30 minutes: run, power walk, bicycle, swim. Combine two activities . |
20 Stretch! |
21 Fitness Checkpoint! How many push-ups/curl-ups can you do? How long can you run? |
22 Take 4 shuffle steps to the right and squat down between each step. Now go to your left. Do this 10 times. |
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23 20 shoulder shrugs (3 sets) Do laps around your house, 3 sprint, 3 jog, 3 walk. |
24 45 second Superman (3 sets) 1 minute “V” sits (3 sets) |
25 Stretch all of your muscles from head to toe! |
26 50 calf/toe raises (2 sets) 1 minute wall sit (3 sets) |
27 Take today off! |
28 2 minute shuffle side to side (3 sets) 30 leg lifts (3 sets) |
29 Congratulations, you have completed our Summer Fitness! Today you may choose any fitness activity! |
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