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Take LiveWell360’s June Fitness Challenge

  • Albert Lee
  • June 13, 2018
LiveWell360 March Fitness Challenge - Get Your Legs Stronger

It’s already June, which means summer is here!! We know that we are super excited for summer, and sunshine, are you? Warm weather means we can do workouts outside, visit hotspot destinations, and incorporate our time on focusing cardiovascular program. Guess what we have for you this month?! It’s our June Fitness Challenge!!

Our fitness challenge of the month is all about building our cardio endurance since the weather is getting warmer it is time to work on our cardiovascular endurance!

Throughout all our challenges we focused on strength but we want to take what we learned in those challenges and combine it to focus on building your cardiovascular endurance!

This fitness challenge will happen over 4 weeks, and each week your reps will change, but the actual program will stay the same!

And the fun part:

As you finish each day of this challenge you will be stronger, healthier, and have better endurance!

Here is a great fitness challenge to keep you motivated in June!

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 but challenging!

It will be a four-day challenge, which will include foam rolling and cardio!

All four weeks will consist of 4 days of cardiovascular training!

Let’s get started start with week 1:

WEEK 1:

Warm up for Week 1 will include:
Foam Rolling- whole body holding for 45 seconds each place
Stretching- Full body stretch,

Activation:
Birddog: 10 Reps
Don’t forget to repeat 3 times!
Endurance Training:
Cardiovascular Endurance Days: Monday, Wednesday, Friday, and Sunday

Circuit 1:
Exercise: 250 Meters of rowing as fast as you can
2 Minutes of Rest
Repeat 3 times

Circuit 2:
Exercise: 1 Minute of Running on incline
2 Minutes of Rest
Repeat 3 times
Stretch: Take 10 minutes to stretch, breathing through each exercise.
*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 2:

Warm up for Week 2 will include:

Foam Rolling- whole body holding for 45 seconds each place
Stretching- Full body stretch

Activation:
Birddog: 10 Reps
Don’t forget to repeat 3 times!

Endurance Training:
Cardiovascular Endurance Days: Monday, Wednesday, Friday, and Sunday

Circuit 1:
Exercise: 500 Meters of rowing as fast as you can
3 Minutes of Rest
Repeat 3 times

Circuit 2:
Exercise: 2 Minutes of Running on incline
2 Minutes of Rest
Repeat 3 times
Stretch: Take 5-10 minutes to stretch, breathing through each exercise.
*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 3:

Warm up for Week 3 will include:

Foam Rolling- whole body holding for 45 seconds each place
Stretching- Full body stretch

Activation:

Birddog: 10 Reps
Don’t forget to repeat 3 times!

Endurance Training:
Cardiovascular Endurance Days: Monday, Wednesday, Friday, and Sunday

Circuit 1:
Exercise: 750 Meters of rowing as fast as you can
3 Minutes of Rest
Repeat 3 times

Circuit 2:

Exercise: 3 Minutes of Running on incline
3 Minutes of Rest
Repeat 3 times
Stretch: Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 4:

Warm up for Week 4 will include:
Foam Rolling- whole body holding for 45 seconds each place
Stretching- Full body stretch

Activation:
Birddog: 10 Reps
Endurance Training:

Cardiovascular Endurance Days: Monday, Wednesday, Friday, and Sunday

Circuit 1:
Exercise: 1000 Meters of rowing as fast as you can
5 Minutes of Rest
Repeat 2 times

Circuit 2:
Exercise: 4 Minutes of Running on incline
4 Minutes of Rest
Repeat 3 times
Stretch: Take 20 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

CONGRATS YOU FINISHED YOUR JUNE CHALLENGE!! Your endurance levels should feel great, and you should feel more comfortable with cardiovascular training and endurance!

You should be so proud of yourself!!

You got through four weeks of consistent cardiovascular training, and that’s not easy!! That means you are stronger and should be able to do these circuits a lot easier than when you started!

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

Continue the JUNE Challenge into the next month, don’t stop the workout just because the month is over! Keep working on your circuits, and maybe even try increasing your rowing past 1000 meters!

Take advantage of the weather and your new, amazing cardiovascular skills!

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