Fit for the 4th!!!
Heading away for the holiday weekend? Don’t let vacation stop your fitness routine ~ bring this workout with you and complete it wherever you go!
Complete 4 rounds (30 sec per exercise) with proper form. Rest as needed. Warm-up and cool down for 5-10 minutes each.
- Push Ups
1 – Support your body on your toes and your hands, elbows bent and your chest nearly touching the floor.2 – Push up to a straight arm position.Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout. - Spider Man
1 – Support your body off the floor, resting on your toes and forearms.2 – Raise one foot off the floor, bending at the knee bring it to your elbow while remaining in the bridge position.3 – Return your foot back to the start positon and repeat on the other side. - Dive Bombers
1 – Support your body on your toes and hands with your arms straight and your hips raised high into the air.2 – Lower your head and chest down toward the floor between your hands, bending at your elbows.3 – Extend your head past your hands, then forward and up toward the ceiling. - Lunge + Side Lunge
1 – Stand upright with your arms by your sides.2 – Take a step forward, dropping your back knee to the floor, leaning your torso slightly forward.3 – Push off your front foot and step laterally out to the opposite side, keeping your trailing leg straight.• Push off your outside leg to return to the start position.
- Crunch
1 – Lie on your back with your knees bent and feet flat, place your hands together at your midsection with your upper arms on the floor.2 – Lift your head and shoulders off the floor, keeping your feet flat and your hands in your midsection, elbows on the floor.• Lower your head and shoulders and repeat. - 25 meter Lateral Shuffles