July Cardio Challenge Week 4

We are entering the last week of our cardio challenge. We have exactly a week from today until we are officially done. Since the first of the month begins next Thursday I will do the schedule for the remainder of the cardio challenge from the Wednesday July 24th to next Wednesday July 31st. Remember this is the last week so push yourself to the limit!!

 

 *Challenge Rules*

These last seven days we will do some form of cardio everyday. There will be different variations for all fitness levels on each day.

Week 4

 Wednesday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 40-45 minutes (intermediates), and 45-60 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

~ Jumping Jacks

~High Knees

~ Push Ups

~Jump Squats

~Mountain Climbers

~Split Lunges

~Burpees

*5 sets of 20 repetitions (beginners), 30 repetitions (intermediates), and 40 repetitions (advanced).

Friday:

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30 minutes (beginners), 40 minutes (intermediate), and 50-60 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 35 minutes (beginners), 45 minutes (intermediate), and 50-60 minutes (advanced).  Duration for jump rope is 15 minutes (beginners), 20 minutes (intermediates), and 25 minutes (advanced).*

Saturday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Free Choice!! 

*Pick a type of cardio of your choice. You can even combined different types of cardio together.*

Monday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 40-45 minutes (intermediates), and 45-60 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

~ Jumping Jacks

~High Knees

~ Push Ups

~Jump Squats

~Mountain Climbers

~Split Lunges

~Burpees

*5 sets of 20 repetitions (beginners), 30 repetitions (intermediates), and 40 repetitions (advanced).

Tuesday:

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30 minutes (beginners), 40 minutes (intermediate), and 50-60 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 35 minutes (beginners), 45 minutes (intermediate), and 50-60 minutes (advanced).  Duration for jump rope is 15 minutes (beginners), 20 minutes (intermediates), and 25 minutes (advanced).*

Remember to finish the rest of this month out strong and continue burning more calories!! Also If you ever feel defeated and need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

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