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Take LiveWell 360’s July Fitness Challenge

  • Albert Lee
  • July 13, 2018
livewell 360 july fitness challenge

It’s already July, which means we are already halfway through summer, can you believe it?! We know that our summer is going by fast, but that doesn’t mean we should stop our workouts! Fitness should be all year round, so we have a great fitness challenge for you that you can try this month and even use all year round!

Guess what we have for you this month?!

It’s another Fitness Challenge!!

Our fitness challenge of the month is all about working with our flexibility, since it is very important for overall strength training, and cardio.

Throughout all our challenges we focused on strength and strength but we want to take what we learned in those challenges and combine it to focus on working on your flexibility this month!

This fitness challenge will happen over 4 weeks, and each week we will work on a different part of your body. We want to work through dynamic warm ups, stretching, foam rolling and static stretches! All of these things will lead up to overall flexibility.

And the fun part:

As you finish each day of this challenge you will become more flexible and overall more mobile person, which will help with all your workouts.

Let’s get started with our flexibility challenge for this July!

Dynamic Warm up

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun and works on flexibility.

It will be a four-day challenge, which will include stretching, and foam rolling.

All four weeks will consist of 4 days of dynamic warm ups, stretching and foam rolling. And we are going to be focusing on different exercises per week!

Let’s get started start with week 1:

WEEK 1

Dynamic Warm up for Week 1 will include foam rolling. More specifically, whole body holding for 45 seconds each place 

Foam Rolling

Making sure to foam roll your whole body. We start with the upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Stretching Exercises

Standing Hamstring Stretch – This one you will do standing up reaching for the floor with both hands. If you can’t reach the ground don’t worry you can aim for your calves, or knees!

Quad Stretch – This one will do standing up! You will start by holding your left foot into your left hand with you’re the top of your foot in your hand. Hold this stretch, and switch and do the right leg!

Child’s Pose – This Stretch comes from yoga, and is perfect for working on flexibility with your back.  For this you will start on your hands and knees, and head facing down just keeping it relaxed. From there slowly send your hips back until you touch the ground, hold the stretch here. You can get more of a stretch by walking your hands over to the left or right side while keeping your lower body on the floor. You should feel this on your side.

*Repeat each stretch twice holding each for 2 minutes!

WEEK 2

Dynamic Warm up for Week 2 will include whole body holding for 1 minute in each place.

Foam Rolling

Making sure to foam roll your whole body. We start with the upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads.

Stretching Exercises

Tricep Stretch – You may either do this stretch standing or sitting whatever works best for you. You will try to maintain neutral spinal alignment while taking one arm over and down your back. You will hold that position and use your other arms to push on your tricep. You will start with one arm and switch to the other.

Lunge Stretch – For the lunge, we will start by standing in a split stance with one leg in front of the other. From there slowly bend your front leg to 90 degrees, while keeping the back leg straight. Falling as low as you can while breathing through the stretch, then switch and do the other leg.

Inner Thigh Stretch – Start with your legs straight in front of you while sitting on the floor. From here you will open your legs into a v stretch as much as you can while comfortably sitting there. After you have reached this position you can slowly start to fall towards the floor as much as possible, and hold there, breathing through the stretch.

*Repeat each stretch twice holding each for 2 minutes!

WEEK 3

Dynamic Warm up for Week 3 will include whole body holding for 2 minutes each place

Foam Rolling 

Making sure to foam roll your whole body. We start with the upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Stretching Exercises

Figure Four Stretch – For this stretch, you will be on your back, and we will start by bending both of your legs with your feet on the ground. From there you will keep your left leg bent on the floor and bring your right leg over to cross your left leg. If this is enough you can leave the stretch there or for even more of a stretch try taking your hand underneath your left knee and pull your legs to your chest.

Frog Stretch – We will start by lying on your stomach, and head your head can be on the ground or up whatever feels more comfortable.  Bend both legs towards you; think of bringing your upper leg towards your arms.

Butterfly Stretch: For this, we will start by sitting up, and bend both our legs. We will bring both the bottom of our feet together as close as you can to you. The farther away from you, your feet are the less you will feel it!

*Repeat each stretch twice holding each for 2 minutes!

WEEK 4

Dynamic Warm up for Week 4 will include whole body holding for 2 minutes each place

Foam Rolling

Make sure to foam roll your whole body. We start with the upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Stretching Exercises

Knee to Chest Stretch – Lying on your back, you will bend your knees with your hands behind your knees. Slowly pull your knees towards your chest! You can sway from side to side or just hold.

Sphinx Pose – For this stretch, you will be on your stomach and slowly push up off your triceps but maintain your forearms on the floor! You should feel a slight stretch on your back.

Pretzel Stretch: Start by lying on your left side with head resting on your arm. Bend your right knee and hip towards your chest and drop it to the floor. From there bend your left knee and grab your left foot with your right hand.

*Repeat each stretch twice holding each for 2 minutes!

CONGRATS YOU FINISHED THE JULY CHALLENGE!!

You should more flexible and overall more mobile.

You should be so proud of yourself!!

You got through four weeks of consistent stretching and foam rolling and that’s not easy!! That means you are more flexible and should even be able to touch your toes if you couldn’t before!

Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue the July fitness challenge into the next month, don’t stop working on flexibility just because the month is over! Keep working on foam rolling, stretching and maybe even try adding a yoga session to your workouts!

Take advantage of your new knowledge on stretching and flexibility! And if you missed them, here are our other fitness challenges from earlier this year:

We hope you enjoyed this blog. Log onto Livewell360.com and get 10% off AND FREE SHIPPING with all orders over $50. Use the code VIP10.

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