August 2024 Fitness Challenge

 Welcome to August! This year is just zooming; it still feels like the beginning of summer to me.

With all the heat in my area, I've put together a stretching challenge for this month. It's a bit different from usual but we'll still have days to pick up the heart rate! Our stretch sessions will be timed 30 seconds actively stretching then switching to the next one. Don't force yourself to go deeper in a stretch than you can, let your body naturally slide into it, you'll gradually get deeper and deeper as we go.

Here are the moves:
Butterfly: Sit upright on a flat surface with the soles of your feet touching each other. Your knees will naturally shoot out to the sides, the further they fall towards the floor, the deeper your stretch is. Feel free to apply gentle pressure by resting your hands on your knees. 
Straddle: Sit upright with your legs out to your sides like a triangle. Lean your torso forwards and reach in front to help.
Standing forward fold: Stand up with soft knees (not locked). Bend at the hip and lean the torso forward. It helps to push the hips back. If you need, give some bend to the knees (make sure you still feel stretch in the back of your legs though). You can do this seated as well with your legs straight in front of you.
Tricep + Side Bend: Standing up with legs hip width apart lift one arm up and bend the elbow so you're reaching towards your spine. Use your other hand to gently press on your elbow to keep you in the stretch. Bend to the side opposite of your stretching arm, keeping the torso facing forward.

Week 1:
30 second stretch each, repeat 2 more times
1. 10 minute walk + stretches
2. Stretches
3. 10 minute walk + stretches

Week 2:

30 second stretch each, repeat 3 more times

4. 15 minute walk + stretches

5. Stretches                            

6. Stretches                            

7. 15 minute walk + stretches

8. Stretches                            

9. 15 minute walk + stretches

10. Stretches                            

Week 3: 30 second stretch each, repeat 4 more times
11. 20 minute walk + stretches
12. Stretches
13. Stretches
14. 20 minute walk + stretches
15. Stretches
16. 20 minute walk + stretches
17. Stretches

Week 4: 30 second stretch each, repeat 5 more times

18. 25 minute walk + stretches

19. Stretches                            

20. Stretches                            

21. 25 minute walk + stretches

22. Stretches                             

23. 25 minute walk + stretches

24. Stretches                            

Week 5: 30 second stretch each, repeat 5 more times
25. 30 minute walk + stretches
26. Stretches
27. Stretches
28. 30 minute walk + stretches
29. Stretches
30. 30 minute walk + stretches
31. Stretches

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.