Welcome to The Ultimate Wellness Circle July!
Hello Friends!
I have so much to share with you this month! New workouts, new recipes, a new playlist and so much more! I will go over all of the details of the July program in this video! Or, you can just keep scrolling down this page to access all of your recipes, workouts and bonus material!
This month’s health and fitness topics include
Bonus Content: Workout - “Full Body Blast” with Coach Alycia
Bonus Content: Playlist - Dj Elizabeth Hill’s “Greatest Hits”!
Recipes: I’m sharing my current favorite recipe…Creamy Zucchini Soup With Walnuts and Dill plus much more! Print the recipes for your records and try a new one each week!
Workouts: The Ultimate Arms and Abs workout! Level 1 and 2.
Simply scroll down this page to access all of your recipes, workouts and Bonus material for July!
Love,
Lisa
July Recipes
This month I am sharing my current favorite recipes…All tried, tested and delicious:
My Creamy Zucchini Soup, Banana Protein Shake, Beet Hummus, Warm Couscous Salad, Grilled Salmon with Creamy Dill Sauce, Veggie Tacos and Summer Pasta
Download The Recipes
July Workouts
Time for an upper body makeover! This fast and effective arms and abs workout is one of my current favorites! For best results, do this workout on two or three nonconsecutive days per week, alternating with cardio and lower body.
For each exercise perform 1-3 sets of 15 reps.
Ultimate Arms + Abs (All Levels)
Ultimate Arms + Abs (Advanced)
July Bonus Content with Elizabeth Hill: Elizabeth’s Greatest Hits
Here is that track listing:
1.Let’s Go Crazy - Prince & The Revolution
2.It Takes Two - Rob Base & DJ EZ Rock
3.Lose Yourself - Eminem
4.Sweet Dreams (Are Made of This) - Eurythmics
5.Rock Steady (Discotech edit) - Aretha Franklin
6.Any Way You Want It - Journey
7.I Can’t Wait - Nu Shooz
8.Let’s Talk About Sex (Salt-n-Pepa)
9.Freedom 90 - George Michael
10.Footloose - Kenny Loggins
11.Under Pressure - Queen & David Bowie
12.Last Dance - Donna Summer
13.Killing Me Softly With His Song - Fugees
Elizabeth Hill Dj and Master Spin Instructor at Fly Wheel
July Bonus Content With Coach Alycia:
The Ultimate Giant Set Workout
Alycia Gillis Fitness Director at The Snowmass Club
For this one, Alycia Gillis—marathon runner, strength coach and Fitness Director at the Snowmass Club—is formatting things a little differently than you are used to, combining 3-4 exercises that work completely different body parts—such as triceps, back, and quads—allowing you to tone the entire body quickly. This type of circuit training is called a “Giant Set”.
Giant Sets are a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. But when doing a Giant Set, you move from one set to another without a break.
Using exercises that work the body from head to toe, we put together 3 Giant Sets for you including video instruction. I think you are going to love it!
BEFORE STARTING THIS WORKOUT:
Do a 10 minute warm up to prepared the body for more intense exercise. To warm up you can do one of your Ultimate Core Workouts, spin on a bike, jump rope, or go out for a brisk walk or jog to warm up the body.
ADDITIONAL NOTES:
Perform each movement for 10-20 reps, then go straight into the next. Do three sets, resting 90 seconds between each. You’ll need some space in your home to get sweaty, a set of medium-weight dumbbells, and an exercise band if you have one.
Giant Set 1
Squat Thrusters
Reverse Lunge with Arms Overhead
Jump Lunge
Giant Set #2
Squat Jump
Chest Press
Scissor Kicks
Giant Set #3
Bent Over Row
Overhead Tricep Extension
Hip Raises
Standing Hip Abduction (with band)
