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FTOC Fitness Program: July Workout

July Workout Step-by-Step

Summer is in full swing, which often brings a busier schedule for many of us. When our day seems too full, it’s easy for us to put our physical health at the bottom of our priority list. The FTOC Weight Resistance Trainer, Chris, has a new workout for you to try! This workout can be done at the gym, or in the comfort of your home. It’s a great beginner workout to get your body moving again!

Bulgarian Split Squat – Sets 2-5, Reps 1-12 on each side

Start in a lunge position with the rear leg elevated. Descend the rear knee to a few inches above the ground, return to starting lunge position, and repeat. Increase difficulty by holding weights in your hands while doing this exercise.

Hangs: Sets 2-5, Reps 5-60 Seconds

Using either overhand or underhand grips, hold onto a pull-up bar or other stable structure and let your body hang for the recommended times.

Birddogs: Sets 2-5, Reps 2-15 Each Side

Start on your hands and knees with your back as straight as possible. Moving opposite limbs (Right arm-left leg: left arm-right leg), you will raise the arm in front of you to be parallel with the ground, keeping the arm straight from the shoulder. The opposite leg will raise at the same time behind you, straightening out from the hip. You will extend this leg out to also be parallel with the ground. You will then bring both limbs back to the starting position. Keep the movement on this exercise slow and controlled and maintain a straight back.

Leg Thrusts: Sets 2-5, Reps 2-30

Start with your hands and balls of the feet on the ground in a crouched position. Keeping your hands planted, shoot your legs straight out behind you and quickly bring them back to the starting position. Repeat.

Want more? Be sure to check out Chris’s exercise routines from June and May! Learn more about our Wellness services including weight resistance training, nutrition services, and more by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment.