Red, White, & Blue In-The-Face July Workout Challenge

Here is your July monthly workout challenge! Complete each day-3 sets of each move. 

To detox and shape up from the 4th of July, be sure to click here to join my newest DietBet game that starts Monday! You may use this workout in the game to help you lose weight :)

Wednesday July 1

5 Burpees

5 Bicycle Crunches

5 Tricep Dips

Thursday July 2

5 Mountain Climbers

5 Russian Twists

5 Split Squats

Friday July 3

10 Burpees

10 Bicycle Crunches

10 Tricep Dips

Saturday July 4

10 Mountain Climbers

10 Russian Twists

10 Split Squats

Sunday July 5

15 Burpees

15 Bicycle Crunches

15 Tricep Dips

Monday July 6

15 Mountain Climbers

15 Russian Twists

15 Split Squats

Tuesday July 7

20 Burpees

20 Bicycle Crunches

20 Tricep Dips

Wednesday July 8

20 Mountain Climbers

20 Russian Twists

20 Split Squats

Thursday July 9

25 Burpees

25 Bicycle Crunches

25 Tricep Dips

Friday July 10

25 Mountain Climbers

25 Russian Twists

25 Split Squats

Saturday July 11

30 Burpees

30 Bicycle Crunches

30 Tricep Dips

Sunday July 12

30 Mountain Climbers

30 Russian Twists

30 Split Squats

Monday July 13

35 Burpees

35 Bicycle Crunches

35 Tricep Dips

Tuesday July 14

35 Mountain Climbers

35 Russian Twists

35 Split Squats

Wednesday July 15

40 Burpees

40 Bicycle Crunches

40 Tricep Dips

Thursday July 16

40 Mountain Climbers

40 Russian Twists

40 Split Squats

Friday July 17

45 Burpees

45 Bicycle Crunches

45 Tricep Dips

Saturday July 18

45 Mountain Climbers

45 Russian Twists

45 Split Squats

Sunday July 19

50 Burpees

50 Bicycle Crunches

50 Tricep Dips

Monday July 20

50 Mountain Climbers

50 Russian Twists

50 Split Squats

Tuesday July 21

55 Burpees

55 Bicycle Crunches

55 Tricep Dips

Wednesday July 22

55 Mountain Climbers

55 Russian Twists

55 Split Squats

Thursday July 23

60 Burpees

60 Bicycle Crunches

60 Tricep Dips

Friday July 24

60 Mountain Climbers

60 Russian Twists

60 Split Squats

Saturday July 25

65 Burpees

65 Bicycle Crunches

65 Tricep Dips

Sunday July 26

65 Mountain Climbers

65 Russian Twists

65 Split Squats

Monday July 27

70 Burpees

70 Bicycle Crunches

70 Tricep Dips

Tuesday July 28

70 Mountain Climbers

70 Russian Twists

70 Split Squats

Wednesday July 29

75 Burpees

75 Bicycle Crunches

75 Tricep Dips

Thursday July 30

75 Mountain Climbers

75 Russian Twists

75 Split Squats

Friday July 31

80 Burpees

80 Bicycle Crunches

80 Tricep Dips

Directions

Bicycle Crunches:

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.

Russian Twists:

• Sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
• Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Split Squats

• Stand with dumbbells grasped to sides facing away from bench.
• Extend leg back and place top of foot on bench.
• Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
• Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Tricep Dips

• Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
• Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)