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When January arrived, you were delighted to see your wellness journey increase. But now we have half a year. The new one is sold out. It’s easy to decrease motivation. And, it gets hot.

But there yes a great way to regain your motivation … join the summer season challenge! A Franklin Athletic Club personal fitness trainer can help you achieve your personal fitness goals.

Here are three challenges to consider. So take a friend and encourage each other to civil liability when you achieve your seasonal goals.

Challenge 1: Focused function

Choose a body part or feature such as your arms for a week (or more if you want to). Here’s an example of a seven-day arm challenge to sculpt the biceps, triceps, and shoulders.

Monday / Thursday: dumbbell shoulder press, tricep back boots, bicep hammer curls, tricep dips

Warm up gently, and perform each of the 12 rounds, using enough weight to make the last two repetitions of each round difficult, but doable in good shape. Rest for 20 seconds between each exercise, and then one minute between breaks.

Tuesday / Saturday: frontal ascent, crush barbell skull triceps, alternating biceps curls, tricep pushups

Wednesday / Sunday: Cardio or Mind-Body practices such as yoga or pilates

You can also challenge the features of the legs, buttocks or abs.

Challenge 2: Get in, get out, move on with your day

You’ve probably heard about high-intensity interval training. Increasing your heart rate and then lowering it is a great way to build cardio. But have you heard the Tabata stretches? This workout actually involves four minutes of physical exercise!

Over the next seven days, commit to at least one round of Tabata stretches and see if you don’t increase your aerobic and anaerobic conditioning. This four-minute exercise boosts your metabolism for up to 24 hours.

Divided into 8 20-second rounds, followed by a 10-second break, they are sure to be the longest 4 minutes of your day. But when it’s over, ready!

Excellent tabata intermediate exercises include:

  • Squats
  • Mountain climbers
  • Burpeeak
  • The bike is stationary
  • Jumping rope
  • Sprints
  • Push ups
  • Rowing machine

Challenge 3: A 4-week transformation of the whole body

If you’re looking for a slightly longer duration with great results, go for a 4-week full-body challenge that mixes upper and lower exercise with cardio, making sure you’re mentally engaged without getting bored or burned out. Take a friend and a great playlist and see how far you can go in just four short weeks.

Don’t you see a challenge that sparks your interest? Don’t worry! Contact a personal trainer to come up with a personalized summer challenge for you. Call 615-599-5544 or ask about more than forty classes offered weekly. Plan an excursion or find a personal trainer for the summer season challenge!

Franklin Athletic Club
112 Rand Place
Franklin, TN 37064

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