June Motivation: Flutter Kicks!
The June Challenge is 1,000 FLUTTER KICKS.
There are two objectives in your June challenge: 1) complete 1,000 Flutter Kicks and 2) complete the teaching challenge. You have the entire month of June to complete your rep goal. I suggest daily kicks until you reach it.
There are 4 levels to choose from:
- Level 1: single-count kicks
- Level 2: 2-count kicks
- Level 3: 4-count kicks
- Level 4: 4-count kicks, after every 50 kicks do 10 Hillseeker burpees
Single-count is for newbies or those rebuilding fitness. Each time a leg goes up, you count a rep.
2-Count kicks is the more traditional way of counting alternate leg movements. L+R (2 counts) = 1 kick.
4-Count is military-style and is double 2-count. If your left leg goes up first, then L-up is 1, R-up is 2, L-up is 3, and R-up finishes the rep.
Bonus challenges include fastest to reach the rep goal per level and doing kicks every day for the full month.
Hillseeker Burpees: Normal burpee with a 2-count mountain climber added after the push-up. Video Demo.
- legs straight, toes pointed
- maximum range of motion you can consistently maintain: bottom leg’s low point is your foot hovering just above the ground, top leg’s high point is as straight as you can achieve without bending at your knee
- hands or fists under your glutes helps keep your spine aligned. Don’t round your lower back
How to Join
Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
Teach someone one of your skills this month. If you teach or coach for a living, then pick a skill that you’ve never taught or do not regularly teach. There’s no minimum time requirement, so it’s up to you. Perhaps it’s a simple as showing a friend how to sharpen a chef’s knife or a kid how to fly a stunt kite. Music, Origami, Woodworking, Bike Maintenance…. just pick something you’re good at and share.
This teaching may be in-person or created to share virtually via a tutorial you write or video you make. If you go with a video or article, I’m happy to host it on my site if you’d like.
Helpful Tools & Ideas
Reminder and Accountability Apps: I use the iPhone app called Productive to remind me and keep accountable during our challenges. There are others as well. These apps are excellent for accountability.
May I join late? What is the deadline? You may join any time you want, including AFTER June. Really? Sure. It’s more fun to join during the month of the challenge though, especially at the start of the month. If you discover the challenge later in the month though and can make up the reps, then please go for it and join us!
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).
May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?
I hope you join us!
— Coach Jeff
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.