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Firecracker Workouts

 

Firecracker Workouts

shutterstock_140520862_Group of young adults dancing with flags

If you’re busy making Fourth of July plans, don’t forget to include a quick workout. While I think you should celebrate holidays to the fullest, I also think it’s important to get moving when you can.  If you have time for a sweaty circuit or a lap around the block, go for it. You’ll feel and look your best, and you’ll have more energy to enjoy the day. Need a little inspiration? Check out this simple lower-body workout. It’s perfect for completing at home, by the pool, or wherever else your Independence Day may take you. 

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Marching Bridges:

Lie down on your back with your arms by your sides, knees bent, and feet flat on the floor. Contract your glutes to raise your hips off of the floor. Your body should form a straight line from your shoulders to your knees. Once you are in position, alternate lifting each knee until you complete all reps.

Side-lying Leg Lifts:

Lie on your side with your legs stacked on top of each other, your head resting on one arm, and your body forming a straight line. Contract the top thigh to lift that leg in the air. Hold it there for a moment. Slowly lower your leg to complete one rep.

Donkey Kicks:

Start on your hands and knees with your knees below your hips and hands below your shoulders. Keeping the core muscles engaged, slowly lift the left leg. Your knee should stay bent at 90 degrees as you press your foot up toward the ceiling. Alternate legs until you complete all reps.

Star Jumps:

Begin by standing with your feet shoulder width apart or closer and your arms slightly bent at your sides. Squat down and then jump back up as high as possible, while extending completely (spreading your arms and legs out like a star). Land as softly as you can to complete one rep.

Rear Leg Elevated Split Squats:

Lift one foot and place it on a bench or other elevated flat surface behind you. Squat down, while bracing your core and keeping your chest up. Push yourself back up with the foot planted on the floor to complete one rep.

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