Baby, You’re A Firework {Workout}

It’s my favorite holiday, woohoo! As you can imagine, I have spent a total of zero minutes reading blogs on my staycation/engagement week, so you’ll have to wait until next week for another round of Friday Favorites. In the meantime, I whipped up a quick 4th of July workout for you guys if you’re looking to sweat a bit before any BBQ or fireworks action today.

Baby, You're A Firework Workout

This one only takes 15 minutes and requires no equipment, so you can do it anywhere. It’s a timed circuit, so the point is to tally how many rounds you can do in the prescribed time while keeping good form.

  • Bursting squat jumps: Just do a regular squat jump, but try to get extra height. Like a firework bursting into the air. 😉
  • Star pushups: Do a pushup, return to plank position, and tap each hand to the opposite shoulder (one at a time) before doing another pushup
  • Star v-sits: Start lying on the ground with arms overhead in a V and legs hip width apart so you look like a starfish. Come up to your v-sit in that star position, pause, then return to the ground.

If you’re looking for any patriotic tunes to keep you going (or for your parties), here are some suggestions:

4th of July Workout Playlist

Let me know if you try the workout, and have a fun and fit day today!

–Let’s chat–
What are your 4th of July plans today? Is it sunny or raining where you are? Are you getting a workout in or is today a rest day?

P.S. If you’re looking for other 4th of July themed workouts, my friend Monique posted a little round-up on her blog this week. There are some good ones in there!

High Intensity Blast: 10 Reps 20 Seconds

Hello, hello! Just dropping in with a quick workout for you guys today.

High Intensity Blast: 10 Reps 20 Seconds

I taught this workout when subbing for Kim’s Interval Training class last Wednesday. It’s definitely a shoulder burner after all those mountain climbers, don’t you think? All you need is one dumbbell and maybe a mat for this one.

The pattern is 10 reps of the strength move followed by 20 seconds of the corresponding cardio blast. Repeat that four times for the same pair before moving on to the next two moves in the workout. Because we took little to no rest in between sets, this workout took about thirty minutes to complete. If you take longer rest periods it would likely take more time than that, but we just finished our 45 minute time slot with 15 minutes of glute and ab work at the end.

If there are any questions about this, let me know. As always, I’m more than willing to explain any moves you may be unsure about.

Happy sweating!

–Let’s chat–
Where do you get excited to feel sore after a workout?

I love feeling it in my arms and abs!

Lower Body Pre-Exhaustion Supersets

Thanks so much to those of you who left comments on Sunday’s post and/or reached out to me after I announced my quest to lift heavier. You are so supportive! Also, nothing gets past you guys. I mentioned that one of my favorite strength workout formats lately is to do 3 rounds of supersets where the first move is a pre-exhaustion isometric hold exercise, followed by 8-10 reps of a heavier main strength exercise. Several of you emailed me asking for the workout, so here’s an example of one I did the other day.

Lower Body Pre Exhaustion Supersets n

For anyone unfamiliar with working isometrically, the best way to think about it is to picture someone holding a plank. Isometric actions or exercises are when the muscle produces force but there is no change in the length of the muscle. Basically an exercise that requires you to be still while still working hard.

Hotel Plank

You could also think about trying to push against an object that simply won’t move or budge. In this instance, you are working your muscles by pushing against that resistance, but your muscles aren’t moving. Make sense?

In this workout, the first exercise in each superset is an isometric one: weighted wall sits, weighted bridges, and weighted plie squat holds. For the first two exercises, I used a 45 pound weight plate, and I used a 45 pound body bar for the plie squat hold. I would not recommend starting out with that weight if you aren’t used to using that much. For the main strength exercises, focus on form and executing through the entire range of motion. Don’t rush through the movement.

Leg Day

This workout can also be adapted if you are using lighter weight by doing the main strength exercise for 12-15 reps instead of the 8-10 like I’ve been doing. I imagine you could go even heavier if executing for 4-6 reps instead. You could also flip flop the exercises so the isometric move is second, although then I’d call the workout post-exhaustion supersets instead of pre. 🙂

Play with it, and see what works for you! Like I always say, what matters most is that you are challenging yourselves.

Let me know if you try it!

–Let’s chat–
What’s your favorite isometric exercise? Lower body workout? Have you worked with this type of workout format before? Or just tell me something you are looking forward to today.