DealDash 21-Day Fitness Challenge: July Edition

Even though it’s ultra hot outside, you can still keep up your fitness. Let’s get healthy this summer!

Staying active during the hot summer months can be challenging, but a 21-day fitness challenge can motivate you to keep moving. With a structured plan that gradually increases in intensity, you’ll build strength, improve endurance, and boost your overall fitness. Here’s a comprehensive guide to help you stay active and fit throughout July. As always, be sure to consult your doctor before beginning any new fitness plan. Now, let’s get started with this fitness plan from DealDash!

Week 1: Building the Foundation

The first week focuses on establishing a routine and preparing your body for more intense workouts. Begin with light exercises that target all major muscle groups. Start each day with a 10-minute warm-up that includes stretches like arm circles, leg swings, and torso twists.

Follow this with a combination of cardio and strength training exercises. For cardio, try brisk walking, jogging, or cycling for 20 minutes. Strength training can include bodyweight exercises like squats, lunges, push-ups, and planks. Aim for three sets of 10-15 repetitions for each exercise. Finish with a 10-minute cool-down involving static stretches to improve flexibility and reduce muscle soreness.

Week 2: Increasing Intensity

In the second week, it’s time to increase the intensity of your workouts. Extend your cardio sessions to 30 minutes. Also, try incorporating interval training to boost your cardiovascular health. Alternate between one minute of high-intensity effort and two minutes of moderate pace.

For strength training, add more challenging variations of the exercises from Week 1. Try jump squats, walking lunges, tricep dips, and side planks. Introduce resistance bands or light weights to increase the difficulty. Make sure to rest adequately between sets and stay hydrated, especially during outdoor workouts.

Week 3: Pushing Limits

The final week is all about pushing your limits and testing your progress. Begin incorporating high-intensity interval training (HIIT) into your routine. HIIT involves short bursts of intense activity followed by brief periods of rest or low-intensity exercise. A typical HIIT session can include exercises like burpees, mountain climbers, sprinting, and kettlebell swings. Aim for 20-30 minutes of HIIT, ensuring you maintain proper form to prevent injuries.

Complement your HIIT sessions with targeted strength workouts, focusing on different muscle groups each day. Use heavier weights and aim for lower repetitions to build muscle strength. Don’t forget to include active recovery days with activities like yoga or stretching to allow your body to recuperate. Additionally, if Week 3 feels too strenuous for you, there’s no shame in going back to Week 2. Continue using the suggestions for Week 2 as long as you need before moving on to Week 3.

Staying Motivated and Tracking Progress – DealDash Can Help

Staying motivated throughout the 21-day challenge is crucial for success. Set realistic goals and celebrate small milestones along the way. Keep a fitness journal to track your workouts, note how you feel after each session, and record any strength, endurance, or flexibility improvements. There are plenty of free apps that can help you with this. One of the most popular ones is My Fitness Pal, but there are plenty more.

When looking for ways to stay motivated and track your progress, be sure to visit DealDash first. One of the ways I stay motivated with fitness is by wearing cute, comfortable workout clothing. DealDash has them! You will find golf shorts, exercise leggings, and even swimsuits if you like to get your workouts done in the pool. Additionally, you will find ways to track your workouts such as smartphones and smartwatches.

Thanks for Reading

A 21-day fitness challenge is a fantastic way to stay active, improve your fitness levels, and establish a healthy routine. By progressively increasing the intensity of your workouts and staying motivated, you’ll see significant improvements in your overall health and well-being. Embrace the challenge, listen to your body, and enjoy the journey to a fitter, healthier you this July. Thanks so much for reading, and happy bidding everyone!

This sponsored DealDash blog article was written by Dawn E, a mother of 3 who loves DealDash. Dawn was compensated for writing this article. Check out Dawn and her cats on Instagram! This blog is written by real DealDash customers. The opinions and advice shared here represent our customers’ views and not those of the company.