Happy 4th of July, fit friends! I hope everyone is having a great holiday weekend. I know I am! Remember a healthy lifestyle is all about balance. Making smart choices and exercising regularly is only half of it. Don’t forget to have fun with friends and family and enjoy yourself!
Now, about that balance. Before you go to the BBQs and parties tonight, take 20 minutes to knock out this special 4th of July American Hustle workout!
Here’s your Hustle:
Mountain Climbers – Go as fast as you can for more heart pumping cardio, or slow it down and really focus on bringing knees to opposite elbows to work the core.
Push Ups – On the floor, on your toes or knees. Keep your body in a straight line! No sagging. You can also incline and do them against a bench or add challenge and decline with your feet elevated.
Burpees – Full burpees, with or without a push up, jump your legs back or just step them back.
Jump Lunges – If you can’t jump these lunges out, just do regular alternating lunges. 10 on each leg!
Shoulder Taps – Get in push up position and tap each shoulder with opposite hand. Keep your core tight and don’t swing your hips around when you move. Body in a straight line!
Bicycle Crunch – Does anyone actually like these? I don’t. But still, 20 of them! Get your shoulders off of the floor and don’t pull on/strain your neck.
Sumo Squats – Finally something not jumpy 😉 Get your legs wide and squat as low as you can.
Tricep Dips – Knees bent = easier, Legs straight = more challenge. Raise one leg in the air for bonus points.
Toe Reaches – On your back with legs straight up in the air, crunch up and reach for your toes.
Do each circuit 3 times before moving on to the next one. Rest and sip some water between rounds. If you need to take a breather during the circuit that’s ok. Listen to your body and rest when you need it but not for too long. Push yourself to get through this! It’s supposed to be a challenge and you’ll feel great when it’s over, I promise. Have fun this weekend and be safe!
Happy Monday! Another week, another workout. This week is an AMRAP (as many rounds as possible) workout that will kick your butt (and arms!) Buns & Guns! For this workout you will need a set of dumbbells and a chair/bench for dips. Don’t worry about heavy weights because you’ll be doing a lot of reps. Optional – a yoga mat to lay on (or a towel) and stability ball. Remember everyone is at their own level of fitness. If you need to take it slow and stop to take a breather, that’s ok. Just get back at it as soon as you can! Get the most out of those 10 minutes as you can for each circuit. When you finish your first 10 minutes rest for 1-3 and then start the second.
Buns & Guns
Modifications – Pushups can be regular, on knees, or elevated against a table/bench. Just keep your body in a straight line. Chest press can be done on the floor, a bench, or a stability ball. Bicep curls are standing on 2 feet. Stand on 1 foot for an extra core/balance challenge. Tricep dips are harder with legs straight and a little easier with knees bent.
Hey y’all! With all the traveling we are doing this summer I decided to put together a list of my top 10 fave bodyweight exercises that you can do anywhere! No weights or gym required to knock out these moves. If you’re looking for good workout that you can take with you where ever you go, check them out!
Top 10 ‘Do Anywhere’ Bodyweight Exercises:
Here is the list. Many of these exercises have tons of variations to them that can help keep your workouts fresh and changing while still using the same basic moves.
Squats. One of my favorites! There are a million variations you can do. Sumo, single leg, jump squats, wall sits, pulses, narrow stance.
Lunges. You can do walking lunges, stationary, alternating, forward or reverse, lunge with a rear foot elevated, lunge backwards from a step, curtsey lunges, static/pulsing lunges.
Burpees. Everyones most hated exercise is one of the best full body moves you can do. Jump or step your feet back, push up or no push up, step or jump back to starting position. You can also do half burpees that take you from a squat position, back into a burpee, then return up to a squat with no standing.
Push Ups. Regular on the floor push ups. Modify to knees or with your hands up on a bench or counter or even against a wall. Kick it up a notch and put your feet on a bench or stability ball with hands on the ground. Wide hands or narrow hands. So many options.
Crunches. Regular, sit ups, bicycle crunches, reverse crunches, toe reaches, diagonal oblique crunches…
High Knees. This cardio move is pretty much what it is. Higher you can get your knees the better. If the jumping is too much you can quickly march jog in place.
Inch Worms. Another thats pretty much a standard move. You can add a push up at the bottom if you want the extra oomph added to it.
Donkey Kicks. Here you can do a bent knee, straight leg, out to the side (fire hydrants), pulses and holds…
Jumping Jacks. If you cant do the full jumps you can step out side to side. Arms straight or bent.
Mountain Climbers. These can be done with hands elevated like the push up or on the floor. Pump your legs fast or go slow and twist your torso (knee to opposite elbows)
There are many more variations to these bodyweight exercises that you can search up other than the ones I listed but these can get you started! Build your own workout: Choose 5-8 of the exercises, complete 3 rounds of 10-15 reps per exercise and have fun!