Some would say it’s un-American to celebrate the 4th of July without a big ol’ BBQ. Personally, when I think of July 4th, I think of the 3 B’s: beach, beers, and BBQ. Unfortunately, it’s hard to look good on “B #1” (AKA the beach) if you are indulging too much in B #2 and #3 (beers and BBQ). Now, that’s not to say you can’t indulge a bit… (My mantra, after all, is that anything is OK in moderation), BUT too much of a good thing can be a bad thing… Fortunately, I’ve created this total body workout to help you recuperate after an amazing BBQ bender.
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.
-free weights (3 lb, 5 lb, 8 lb, 10 lb), balance ball
Circuit 1 – Do 3x through.
A) The “Drop It Like It’s Hot” – 15 lunges across the room while holding up 5 lb weights straight overhead. While lunging, try to keep your back straight, and don’t let your knee go over your toe.
B) The “Side Splitter” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides. Lift both arms out to either side of your body until shoulder height. Slowly lower your arms back to your sides. Repeat 12x.
C) The “Flapper” – Begin by standing up with your feet together and holding 3 lb weights at your sides. The weights should be horizontal, so that your palms are facing the wall behind you. Bend your torso slightly forward, keeping your back as straight as possible. Push both arms back slightly behind you (approximately 3″-4″) and then return to starting position at your sides. Repeat x 10 back and forth continuously and as quickly as possible.
Circuit 2 – Do 3x through.
D) The “Grip It ‘N Rip It” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes), except have your left arm wrapped around a 10 lb weight and your right hand on the ground. Lift the weight in your left arm as high as you can by bending at the elbow. (Your right arm should be planted on the ground). Lower the weight back down, stopping 1 inch above the ground, and then lift again. Repeat x 10, never letting the weight touch the ground. Then, repeat the same with the right arm (having your left arm planted on the ground).
E) “Balls to the Wall” – Stand up straight in front of a wall while holding 8 lb weights down at your sides, and wedge a balance ball between your back and the wall. Slide your torso down so your body is in the position as if you were sitting on a chair, the balance ball still wedged between your back and the wall. Your knees should be bent at a 90 degree angle and should be directly over your toes. While holding this position, bend both elbows to lift the weights up towards you and then return the weights to your side. Repeat 10x. (Note: Our celebrity fitness model is fairly inflexible and was unable to bend her elbows, but you should!)
F) “Ball Handling” – Move the ball away from the wall into the middle of the room. Clasp your hands together in front of you at nose height and bend over the ball until your clasped hands and forearms are resting on the ball. Now, move your feet and legs back behind you until your body is completely flat (or as flat as you can! get that butt down!) and all your weight is supported by your forearms on the balance ball and your toes behind you on the ground. Tip: Keeping your core tight will help keep your balance. Hold this position for just 30 seconds. NOTE: If this exercise is too hard, you can modify it by stabilizing the ball in the corner of the room.
Circuit 3 – Do 2x through.
G) The “What the F@#k?” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball. The key to stability is to keep your abs tight. Find your balance first before attempting this move. Keep your arms planted on the ground the entire time (fully extended!). Once you’re steady, bring your knees into your chest (the ball will roll forward) and then bring your legs back to starting position (the ball will roll back and your legs will be fully extended). Repeat x 10.
H) The “Butt Munch” – Lay on your back on the mat with your knees bent and your feet on the ground. Your arms should be palms-down at your sides. Thrust your hips up towards the ceiling as high as they can go, so that all your weight is supported by your arms, your feet, and your shoulders. Now thrust your hips up and down 20x, all the while never letting your butt touch the ground.
I) Repeat the “Butt Munch”, but instead of moving your butt up and down, move it in a clockwise circular motion 15x, and repeat counter-clockwise x15 (don’t rest in between!). Again, don’t let your butt touch the ground!
Fitness Tip of the Day
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