one thirty one group

July Challenge

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5K/10K running program

(July 11th - August 8th)
Please scroll down to complete registration

Class schedule

 

 About the program

The July, Committed Challenge, is a 5 day per week program with two (2) optional days of cardio and core. The workouts will range from approximately 45-60 minutes. Currently, most of us have limited access to equipment. Thus, this program will use primarily bodyweight options but dumbbells and other equipment (jumprope, foam roller, medicine ball and a floor mat) can add variety and an added challenge. Program concludes with a 1 minute push-up test and a 5K or 10K race.

The Week Split:

  • Mon. Chest/Core

  • Tues. Lower/Core

  • Wed. Back/Bi’s/Core

  • Thur. Shoulders/Tri’s/Core

  • Fri. Rest + Recovery

  • Sat. Full Body

  • Sun. Rest + Recovery

Game plan

Follow the GAME PLAN below for the best results.

  1. Register and commit!

  2. Follow me on Instagram @ricowesleypt & @2sixathlete, tag three (3) friends, post about your experiences daily on Instagram and tag @2sixathlete and use the following hashtags: #committed #2sixathlete #ricowesleypt

  3. Download the following apps: Nike Run Club, myfitnesspal and Smartwod timer

  4. Complete the Pre/Post Assessment Tests and fill out your Success Chart

  5. No processed sugar or alcohol

  6. Sleep 7-9 hours per night

  7. Do additional aerobic & anaerobic cardio in addition to the workouts (daily suggestions will be posted on my IG story @2sixacademy

  8. Add post recovery methods to your routine (i.e. foam rolling; stretching; hot & cold therapy)

  9. Commit 110% and work your ass off for 29 days and complete all workouts.

  10. Be kind to yourself

Prizes

Prizes include some of my favorite things:

  • Foam Roller

  • Freetrain Running Vest

  • Rogue Speed Jump Rope

  • Vital Proteins Products

  • Super Coffee Variety Pack

2six Social

THURSDAY | SLEEP AIDS ⬇️ For those who haven’t heard of them, the Bose Sleepbuds II are a great option for those looking for some extra assistance in enhancing their sleep. Here is some info on them - check them out!
WEDNESDAY | FACIAL HEALTH ⬇️ Here are your Wednesday do’s and don’ts for skincare!!
TUESDAY | PROTEIN ⬇️ This Tuesday we are helping you break down WHEY vs PLANT proteins and what to consider when choosing yours!
MONDAY | SQUATS & LOWER BODY ⬇️ We are starting the week with more on squats and lower body push exercises, specifically why it is important to work on strengthening your lower body!
FRIDAY | FOAM ROLLING ⬇️ Today we are talking about WHAT and WHEN to foam roll!
THURSDAY | SLEEP AIDS ⬇️ Here are some important things to consider and tips for picking out pillows!
WEDNESDAY | SKIN HEALTH ⬇️ Wednesdays we discuss facial health and today we are discussing what to consider in regards to taking care of your skin.
TUESDAY | PROTEIN ⬇️ This Tuesday we are going into why protein specifically is beneficial in fitness! #fitness #healthandwellness #training #corporatefitness #personaltrainingnyc #nyctraining #nycpersonaltrainer #protein #proteinbenefits

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