May 2024 Challenge

 The year is steadily chugging along and we're in the depths of spring.

If you're anything like me, that means going on walks more, spending more time outside, a stronger desire for brunch and wanting to eat outdoors more. It's perfect for getting into better shape or reinforcing some good health and fitness habits.

For May, let's start steady and add some focus on endurance. This will be great for fueling outdoor  fun and help give you the perseverance to keep going even as your schedule gets busy. It'll also provide the opportunity to ease into a medium intensity schedule by the end of the month to set you up for a great end of spring and to start your summer off in June.                                              

Exercises:                                                         

- Walking: feel free to do indoor walking as well

-Jumping Jacks (or side step jacks if you don't want to jump.) To modify to side step jacks, just step out to the side instead of jumping and switch sides each rep.                       

-Modified Burpee: Jump up reaching the arms  up, when you land place your hands on the floor and step out into a plank. Do a pushup if you  like push ups. Be sure to engage the core the entire exercise.                                           

-Front Lunge: Start with feet together, step out in front and bend the back knee to be parallel  to the floor.                                                        

-Tricep Dip: Start seated on a chair, place your  hands on the edge and step the feet out. Lower yourself off the chair, still holding onto the edge. Straighten the arms then bend them, lowering your body.                             

-Clamshells: Lay on your side with your knees bent, facing forward. (Almost like a fetal position) Feel free to prop up on your forearm. Open the top knee, rotating at the hip. Keep                                                                                                 the core engaged the whole time to stabilize                                                                                                 the spine.                                                                    

We'll start off fairly strong and slowly increase total sets exercising rather than reps per set and increasing the walking time to 40 minutes by the end of the month. Feel free to switch walking with your favorite gentle cardio. We're looking for something easy on the joints and easy to slowly lengthen the sessions so look for something you enjoy or can start to enjoy. Swimming, hula hooping, roller skating, jogging if you want some speed and dancing are great options to mix things up. For the designated walking days we're looking for total time so feel free to mix up the gentle cardio sessions.
Schedule: 

May 1-11
Workout: -20 jumping jacks -20 lunges on each leg -20 burpees -20 tricep dips -20 clamshells -repeat 2 more times (3 times total)
May 1: Walk 25 minutes
May 2: Workout
May 3: Walk 25 minutes
May 4: Workout
May 5: Walk 25 minutes
May 6: Workout (start your week strong!)
May 7: Walk 25 minutes
May 8: Workout
May 9: Walk 25 minutes
May 10: Workout (get it out of the way for the weekend!)
May 11: Walk 25 minutes

May 12-18                                                      
Workout: Repeat a total of 4 times                 
May 12: Walk 30 minutes                              
May 13: Workout (start your week strong!)   
May 14: Walk 30 minutes                              
May 15: Workout                                           
May 16: Walk 30 minutes                              
May 17: Workout                                           
May 18: Walk 30 minutes                              
                                              

May 19-25

Workout: Repeat a total of 5 times                 

May 19: Walk 35 minutes                              
May 20: Workout (start your week strong!)   
May 21: Walk 35 minutes                              
May 22: Workout                                           
May 23: Walk 35 minutes                              
May 24: Workout     
May 25: Walk 35 minutes                                     

                       

                                                                                               May 26-31                                                      
                                                                                               Workout: Repeat a total of 5 times             

May 26: Walk 40 minutes                               

May 27: Workout (start your week strong!)   

May 28: Walk 40 minutes                               

May 29: Workout                                            

May 30: Walk 40 minutes                               

May 31: Workout                                            

                                       

           

XOXO,

Cozy Home Fitness

Disclaimer: Remember not to push yourselves too hard and to take breaks, you know your body better than anyone else. If you ever feel lightheaded, dizzy or ill stop exercising and seek medical attention. You should be in good physical condition to exercise- consult a doctor before exercising especially if you have a pre-existing condition. In all exercising there is a risk of physical harm or death. When partaking in Cozy Home Fitness workouts, you assume all risks associated with exercising and agree and discharge Cozy Home Fitness from any and all claim or causes of action known or unknown.