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.
This past weekend was a crazy one! Early Friday morning we flew from FL to AZ for 2 days of pool lounging, amazing food, blended drinks, and lots of family time. Follow that up with a day visiting parents and feeling like we need to eat ALL the things we miss in those final hours before flying back home super early Monday morning.
It was crazy. I did manage to squeeze in a hotel workout while some of the others went running on Saturday morning. Since next weekend is Memorial Day weekend and the start of summer vacation I’m sure there will be lots of traveling happening soon. If you find yourself in a hotel room needing to break a sweat and work your muscles/cardio all at the same time then you should definitely try this one. It was GOOD. Just make sure you aren’t doing the planks on carpet…ouch! I have the rug burns on my elbows to remind me not to make that mistake again.
Set a timer for 8 minutes and do as many rounds of circuit 1 as you can before the timer stops (AMRAP!), rest for a minute, and move on to the next 8 minute circuit!
10 Bench Jumps (we had a bench in our room. You can totally sub chair step ups for this move. Just make them quick! 10 each leg or 10 total jumps if you’re doing that)
10 Push Ups
20 Flutter Kicks (each leg)
10 Jump Lunges each leg (alternating reverse lunge if you need to modify)
10 Tricep Dips
20 Toe reaches (lay on the floor, hold legs up, reach up to touch toes)
10 Jump Squats
10 Plank up/downs (forearm plank up to hands and back down = 1)
20 Heel touch or Russian Twists
When you’re all done with your circuits…go enjoy and blendy drink by the pool. It is vacation after all!