I can’t believe we are headed into week 7 of our SECOND #BeachBumChallenge!! This is crazy!
Words can not explain how proud I am of all of you ladies!
Some of you have been here since the get-go — for almost 16 weeks of fun, sweat, and booty burning! Some of you have joined us along the way –either way we have made one amazing community of inspiring and uplifting women who support each other and help one another in reaching their goals.
I honestly can’t tell you how much I love leading these challenges for YOU!
YOU beautiful ladies, inspire ME everyday to keep blogging and keep helping women reach their goals — so of course I want to continue on with the challenges after the #BeachBumChallenge is over…but I need your HELP…
What should our next challenge be called?! Ideas?? Prizes?? Workouts?? Tell me everything you are looking for in the community!
Week 7 Prize Pack
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ two Pura Vida Bracelets in Coral and Teal
♥︎ a handmade gift from me — homemade soap!
#BeachBumChallenge Week 7 Schedule
Download a printable checklist HERE!
Arms & Abs
Start the day with 30 minutes of cardio! We’re working on those INTERVALS again today! Start with a 5 minute warm up, then let’s see if we can do TWO minutes of high intensity for every ONE minute of low to moderate intensity for 20 minutes, then 5 minutes to cool down.
After your cardio, check in for your NEW 5 Minute Arm Toning Workout. Complete this quick workout 2-4 times to really tone up those beautiful arms!
After sculpting some tank top worthy arms it’s time to work those ABS! Grab your stability ball for a Quick Stability Ball Ab Workout. You can even repeat it for another round if you want a little extra tummy toning! 😉
Total Body Kettlebells
20 minutes of Cardio – Get those legs moving with just 20 minute of cardio today. No need to push it today, just get you body going!
After you get that heart rate up we’re going to use your kettlebell to tone every inch. Complete one of favorites from the #BeachBumChallenge round one — the Bikini Body Kettlebell Workout. Complete the entire workout 3-4 times to blast calories and fat.
Push Up Practice! – After some total body kettlebell toning it’s time to work those Push Ups! I know you ladies must be feeling SO strong now. Were going to do 3 sets of 20 today, to target those upper body muscles like WOAH!
Hump Day Booty
20 Minutes of Cardio — nothing crazy today, just 20 minutes of steady state cardio today to get those gets moving.
After that 20 minute warm up we’re going to dive right in with 3 rounds of Cardio Booty HIIT! I know this was a tough on for a lot of you – so keep working on it! Take breaks when you need them, and modify if you have to. You’ve GOT this! 😉
Finish that Hump Day booty work with 100 Lunges! Try doing all 50 on the right, and then all 50 on the left — bust them out! And breath through it — work dat booty!
Cardio & Yoga
Get that heart rate up, and get ready for 30 steady minutes of cardio. Pick your most favorite type of cardio, and get into the zone girl!
After a fun little cardio session, it’s time to wind down a little bit with 30 minutes of yoga, and then some Beach Body Pilates.
Finish strong today with your Push Up Practice – 3 rounds of 20 push ups…ready…set…GO!
Total Body HIIT
It’s another INTERVAL day ladies! Complete 30 minutes of Cardio to start the day! Warm up for 5 minutes then complete only 10 minutes of INTENSE intervals. Push yourself past what you think you can do, I promise you are so much stronger than you think. After 20 intense minutes, cool it down for 5 minutes.
It’s Friday and that’s mean it’s time to HIIT it with your HIIT the Stairs Workout. Complete the entire circuit workout 3-4 times, and feel good going into the weekend knowing you KILLED it in your workout!
Plank Practice! – We’re bumping up to a 60 second plank today to tighten those abs! You got this ladies! 😉
5k & Total Body
5k Run (or walk) or 10 Mile Bike Ride – Keep your eye on the prize ladies! As we progress through the summer it is also progressively going to get hotter out during your 5k, so remember to stay very well hydrated and work hard for those 3 miles. Try to drink 16 ounces of water, 2 hours before your run, to stay sufficiently hydrated, and drink 16 more ounces right after your run!
We’re sneaking in one more ab and booty day just for good measure this week! Finish the week off with your 10 Minute Booty & Abs Workout…and enjoy the weekend girlllll!
Self Love Sunday
You deserve a pedicure! Those feet do a lot for us each and every day, and they deserve to be pampered. Go out and treat yourself to a pedicure or give yourself one at home.
Meal Prep Sunday – We are getting into the PEAK of all that late summer produce — so take advantage of all that zucchini, summer squash, berries, and tropical fruit with some of your favorite summer meals. Try making a pineapple salsa to enjoy over some blackened fish or grilled chicken. Try combining hot and cold foods for a perfect summer meal!
Ahhhh, just TWO weeks left in #BeachBumChallenge!! What should our next challenge be called as we head into the fall?! Let’s keep this going!