Celebrate Independence Day by sparkling sweat! This firecracker Fourth of July workout is a quick and effective way to stay active this summer.
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
Are you ready for the Fourth of July? I’m excited for some outdoor grilling and fireworks!
The fourth is usually jam packed with activities, but I always try to squeeze in some kind of workout. If you’re short on time, a Tabata workout is the perfect solution. They’re only four minutes long, but they’re guaranteed to make you sweat.
So to help you get your sweat on this Independence Day, I’m challenging you to do this fun Fourth of July workout! Give each move all you’ve got for 20 seconds, rest for 10 seconds and repeat. Each circuit takes one minute to complete, so do each one twice. Do you have four minutes? Let’s sweat!
HOW TO DO THE MOVES
Star Jumps: Start standing with your feet hip-width apart. Lower down into a squat and twist slightly to the left, bringing your right hand down to touch your left foot. Your left arm should raise up into the air. As you raise back up, jump straight up into the air, raising both arms up to form a star shape with your body. When you land immediately go back down into a squat and twist to the right, bringing your left hand down to touch your right and raising your right arm into the air. Jump back up into a star and repeat for 20 seconds.
Liberty March Skips (aka high skips): Start standing with feet hip-width apart. Skip high up into the air on your left foot, bringing your right knee as high up and close to the chest as you can. Swing your arms naturally. Land softly and repeat on the other foot. Continue to skip as fast and as high as you can for 20 seconds.
Soldier Kicks: Start standing with feet hip-width apart and raise both arms up into the air. In one fluid motion, engage your core and kick your left leg out straight in front of you and as high as you can. At the same time, bring your right arm straight down to meet your left foot (or as close to it as possible). Return to starting position and repeat on the other side. Continue this straight-leg march for 20 seconds.
Fire Crackers (aka burpees): Start standing with feet hip-width apart. Jump or step feet back and drop your hands under your shoulders (so you land in a plank position). Do a push-up, lowering the chest all the way to the floor. Push back up to plank, jump your feet back in and hop back up to stand, clapping your hands overhead as you do so. Repeat as soon as you land.
Side Plank Salutes: Get into a side plank position by popping up onto your right arm (hand under the shoulder), raising your hips into the air and stacking your feet. Raise your left arm up into the air. Carefully raise your left leg up into the air, so that your body forms an X. Engage your core, balance and hold for 20 seconds. When you reach the next Side Plank Salute in the circuit, do the same thing on the opposite side. Do the same move on the left side for even-numbered sets. Modify by keeping your left leg down and holding a side plank.
Flag Flutters: Lay down on your back with your arms down by your sides. Raise your shoulders and neck up off the ground. Raise your feet a few inches off the ground, engage your core and, with your legs straight, flutter your feet up and down as if you’re kicking in a swimming pool.
Liberty Bell Swings (aka kettlebell swings): Stand with feet hip-width apart. To begin, soften the knees, shift your weight into your heels, send your butt back and keep your chest upright. Grip the kettlebell (which should be in line with the middle of your feet) so that your palms face you. Then drive through your heels, explode through the hips, and swing the kettlebell up to chest height with the arms extended. Squeeze your booty at the top. Allow the weight of the kettlebell to help bring you back to the starting position and swing back between your legs. Keep moving vs. stopping to reset each time and choose a weight that allows you to swing with good technique while still feeling a bit challenging.
How will you be doing a Fourth of July workout? Tell us in the Wild Workout Wednesday Link Up (details on how to join in here).
Will you be sweating it out on the 4th?
Do you enjoy Tabata workouts?