June 2024 Challenge

 Happy June everyone! 

By now we're ready for summer to come and all the fun it entails. Since in my area June is going to be hot, I want to remind everyone to stay safe while exercising in warmer weather. Make sure you have plenty of water (drink if you're thirsty or have been sweating a lot), have electrolytes for those extra sweaty days, have something to cool down with like a fan (even a paper one can help) or a wet towel, a hat or shade (and sunscreen!) if outdoors and listen to your body. If you feel dizzy, overheated, fatigued, have altered vision, muscle weakness, intense sweating, and a spiked heart rate please stop exercising and get help if needed. Heat exhaustion, dehydration and heat stroke are dangerous and we definitely want to avoid it.

That being said, here's a workout challenge that can be done indoors and outdoors. I recommend doing exercises early in the morning or in the evening, especially if exercising outdoors since it's naturally cooler and the sun isn't at its strongest. We'll be doing jumping jacks this month to get an energetic kick. If you don't like jumping or have neighbors below you, we'll do "step jacks" or a seated variation. Our goals will be time based so you can alter the speed to challenge yourself but also have room to go slower if it's too hot or you're having an off day. Try not to be completely still during the workout time though, if you need extra time in between jumping jacks try to sway or move your arms instead of being completely still. We want to make the absolute most of our workout time.

Exercises:
- Jumping Jacks: Start with feet together and arms by your side, jump and land with feet spread apart and hands meeting above your head. Jump back to the starting position.
- Step Jacks: Instead of jumping, step out to the side while raising your arms. Switch sides to keep the hip and leg usage even. To increase difficulty/intensity, add a squat before each step to engage the legs more similarly to jumping.
-Seated Jacks: Sit towards the edge of the chair so you can engage the abs, legs together and arms at your side. Lift your legs and open them like in a jumping jack while raising the arms. To modify,                                                                                           slide the feet out instead of lifting the legs.

Schedule:
Week 1 June 1-8
10 seconds jumping jacks 10 seconds rest 30 times total for a 10 minute workout
1. workout
2. walk 15 minutes
3. workout
4. workout
5. walk 15 minutes
6. workout
7. workout
8. workout

Week 2 June 9-15

20 seconds jumping jacks 10 seconds rest 30 times total for a 15 minute workout

9. walk 20 minutes     

10. workout                

11. workout                

12. walk 20 minutes   

13. workout                

14. workout                

15. workout                

Week 3 June 16-22
30 seconds jumping jacks 10 seconds rest 30 times total for a 20 minute workout
16. walk 20 minutes
17. workout
18. workout
19. workout
20. walk 20 minutes
21. workout
22. workout

Week 4 June 23-30

30 seconds jumping jacks 10 seconds rest 45 times total for a 30 minute workout

23. walk 20 minutes 

24. workout              

25. workout              

26. workout              

27. walk 20 minutes 

28. workout              

29. workout              

30. walk 20 minutes

 

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.