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You are here: Home / Exercise / July 2015 – July Jumpstart Workout Challenge

July 2015 – July Jumpstart Workout Challenge

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Our Goal for July is to Workout Regularly – Commit to working out 5-6 days a week for at least 30 min in a way that makes you sweat.  We’ve got a brand new workout calendar for you below. Leave a comment and let us know that you’ll be joining us!

For an extra boost, Join our July DietBet! – Winners Split the Pot! BWLW members have dropped over 3000 pounds this year with our previous DietBets and now it’s your turn.

dietbet

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

July 2015 Challenge Calendarblog

Click here to download this month’s workout calendar. (PDF file – Adobe Reader)

Workout Links – We’ve posted videos of the moves so that you can see proper form.  (Click each link for the workout details)

It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to reduce the number of moves if you are a beginner and then build up to doing more over the course of the month. Do YOUR best. Do what works best for you. Start of slow if you need to!

On Days that we don’t do cardio, how many times should I do the workout listed for the day?
Do 1-3 sets of the circuit of exercises listed for the day. The number of time you will repeat the circuit depends on YOUR level of fitness and what your normal workout routine is. You may be just adding a round or two of these workouts to your regular workout routine for an added boost and that’s great.

How often should I rest during the workout?
Rest for 30 sec to 1 min between exercises, but take more time if you need it. Break the exercises up, take rest when you need to and go at your own pace. For example, you may need to break 30 jumping jacks into 2 sets of 15 and take a 30 second to 1 minute break in between, that’s fine.

What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc…I suggest you eat well balanced meals, full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. There are a lot of free, healthy meal plans online. Here are a few sources.

What should I do for cardio exercise?
It is up to you and what you like to do.  Here are just a few options…

  • Walking
  • Jogging
  • Running
  • Elliptical Machine
  • Arc Trainer
  • Workout Classes, like Zumba or Spin/Cycle
  • Kickboxing
  • At Home Workouts, like TurboFire, Jillian Michael’s series or Insanity
  • High Intensity Interval Training
  • Stepper Machine

Related posts:

  1. July 2016 Take Action Daily Challenge
  2. 5 Tips For Staying Motivated To Achieve Your Fitness Goals
  3. Weight Loss on a Budget Tip #24: Create a Home Gym and Save Money
  4. Weight Loss on a Budget Tip #2: High Intensity Exercise Routines on Youtube
  5. Video: Aja Davis Working it with BWLW’s July Challenge Exercise Routines
  6. July Challenge Day 1 – Vegetarian Meal Planning Resources
  7. Exercise at Home with These Online Workout Sites – Day 3 March Challenge

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Comments

  1. YES. I WILL BE JOINING THE MONTH OF JULY CHALLENGE. I HAD A BABY GIRL 14 MONTHS AGO AND HAVE EXPERIENCED SO MANY CHANGES WITH MY BODY THAT IT’S CRAZY. ONE I HAVE PCOS AND I HAVE HAD EVERY SIDE OF EFFECT YOU CAN IMAGE. SO I THINK THIS CHALLENGE WILL REALLY HELP ME GET MY SEXY BACK.

    Reply

  3. I will be joining the July Jumpstart Challenge. I just had an analysis by a trainer and it confirmed what I thought. The workout schedule matches pretty closely with the goals the trainer and I planned.

    Reply

  8. Just what I’ve been looking for! Can’t say thanks enough for the tools!!! The videos really help beginners like myself!

    Reply

  10. YES I WILL BE JOINING THIS MONTH’S CHALLENGE….I’M READY!! MY OTHER CHALLENGE IS TO STAY CONSISTENT WITH THIS SINCE I’M NEVER CONSISTENT WITH ANYTHING….

    Reply

  18. I’m looking forward to July challenge along with eating clean. I’m going to try my best to stick with it to the end.

    Reply

  26. I’m joining this month’s challenge! I am so excited. On the days that are only the specific work outs, how much cardio should we also be doing, if any?

    Reply

  35. I am joining this July 2015 challenge to lose weight. This is such a great blog on health & fitness, glad I found it❤️

    Reply

  38. After 1 set I can’t stop sweating… In a good way though. I can’t wait to get up to 3 or 4 sets… whew!!! I’m all the way in.

    Reply

  44. I will start today with the July challenge.I want to stay with this month’s challenge. I’ve try other challenges and gave up. I want to do better and lose 50 pounds.

    Reply

  47. Been in since day 1…hubby even supports me and works out with me…the exercises are getting easier..but the scale is not moving

    Reply

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