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. 

  1. 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.
  2. 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.
  3. 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.
  4. 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.

  5. 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.
  6. 25 meter Lateral Shuffles