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Break a Sweat Before Your Fourth of July Festivities

Posted on 7/3/2012 by Sarah Dussault // Filed in Community, Fitness, lifestyle leaders // Leave a Comment

Young Woman Exercising on Beach

If you are planning to indulge in your favorite foods for the Fourth of July, I challenge you to wake up 30 minutes early to complete this sweat-inducing workout before the festivities begin.

This workout was inspired by a group exercise class at Equinox called MetCon3. It combines cardio and strength training moves for an easy-to-follow interval workout. You will need a set of 8- or 10-pound dumbbells. Do each of the following moves for one minute. Without resting in between moves, complete all 10 moves. Then, rest for one or two minutes and repeat. Complete the 10 exercises three times.

5 minutes – Warm Up: Light jog, walk or yoga sun salutations with stretching.

1 minute – Soccer Toe Taps: Place a ball in front of you. Quickly alternate tapping the top with your right and left feet. Make it more of a core workout by twisting slightly in your hips. If you do not have a soccer, volley or dodge ball, feel free to use a step or an imaginary ball. Repeat for one minute.

 1 minute – Walking Lunges: Start with feet shoulder width distance apart and step out with your right foot. Lower into a lunge so that your right knee is directly over your right ankle. Press off the right heel to stand back up and immediately step out with your left foot, going into another lunge. Hold weights in hands for a challenge. Repeat for one minute.

1 minute – Low-to-High Plank: Starting in a plank on your forearms, press up into a high plank first straightening the left arm, followed by the right. Lower back down into a forearm plank, first with the right then left. Alternate which arm presses up and lowers down first. Repeat for one minute.

1 minute – Sumo Squat Press: With feet wider than hip-width distance apart and toes pointing out, lower down into a sumo squat keeping chest open. With weights in each hand by ears and elbows in front of shoulders, press arms up over head as you return to starting position for a shoulder press. Palms should be facing towards one another. Lower weights to ears and squat back down. Repeat for one minute.  Video

1 minute – Burpees: Standing tall, lower hands to the ground. Kick feet out behind you, into a proper plank position. Quickly bring feet back in toward hands and jump up toward the ceiling. Try to jump straight up with back straight. Repeat for one minute. Video

1 minute – Russian Get Ups: Lie down on the ground with weights in both hands directly over shoulders. Legs should be lying flat in front of your body. Take a deep breath in and as you exhale, keep your eyes on the dumbbells and sit up tall. Slowly decelerate back into starting position, lowering down one vertebra at a time. Repeat for one minute.  Video

1 minute – Plank Row & Rotation: Grab weights and move into a high plank position, holding onto each dumbbell. Lift right dumbbell off ground toward your right hip, squeezing right shoulder blade toward spine. Place dumbbell back down. Lift right dumbbell again, this time, do not stop at the hip but straighten arm up towards the sky, rotating right hip up as well. Look up at hand and then return to start. Repeat for one minute, alternating sides.

1 minute – Basketball Shuffle & Jump: Begin in the athletic stance with knees slightly bent. Shuffle to the left for a count of three. Jump up pretending to shoot a free throw, extending your arms overhead. Landing softly, shuffle for a count of three to the left. Jump for another free throw and repeat for one minute.

1 minute – Single-Leg Deadlift: Grab weights in both hands. Balance on left foot and keep right foot straight, slightly behind body. Lower torso, bend at the hips and keep your back straight. Keep weights close to shins. As your torso lowers, your right leg should lift up behind your body until it is parallel with the ground. Return to start. Repeat for 30 seconds on the same leg, then switch. Video

1 minute – Knee-to-Elbow Plank Crunch: Begin in high plank position. Lift right leg and bring right knee toward left elbow, twisting slightly at the waist while opening hips up toward the left. Repeat for one minute, alternating sides.

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