July 4th, Independence Day- a day of rest and relaxation or a busy day of swimming, BBQ’s and fireworks. No matter how you choose to spend your day, we hope it’s safe and fun. Whether you are really busy or truly feeling a little bit lazy, we believe that you can squeeze in some energy and time for a quick workout. This workout is only 4 moves. You can either do each exercise for time and repeat OR you can do them as repetitions and complete rounds until the designated time comes to an end. Whatever you choose, this workout will be a great addition to your holiday.
Squat to push press: Grab a dumbbell in each hand and stand with your feet shoulder-width apart and slightly pointed out. If you don’t have dumbbells, you can grab bottles of water. Position the dumbbells around shoulder height, palms facing forward. Keeping your chest up, push your hips back to lower yourself into a squat. Then begin bending your knees until your thighs are parallel to the ground. As you stand up push the dumbbells overhead. Repeat for reps or time.
Side lunge to reverse lunge: Start standing with legs slightly wider than shoulder distance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Before returning to center, take a large and controlled step backward with your foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.Return to standing and repeat. Try 10 on each side or for 30 seconds.
Two way push up: Get in a push-up position with your hands placed directly beneath your shoulders and, dependent upon your strength, your lower half resting either on your toes (more challenging) or on your knees (less challenging). Lower your chest toward the ground, keeping elbows tight to your body, then push up. Walk your hands out a couple of inches on each side and lower your chest toward the ground again, this time angling your elbows out. Repeat for reps or time.
Plank knee taps: Start in a forearm plank. Alternating, tap each knee to the ground while maintaining straight hips and keeping the core engaged. Repeat for reps (counting taps) or time.
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