4th of July Fireworks Workout

AMRAP (As Many Rounds as Possible) workouts are one of my favorite types of workouts because they maximize time efficiency and are extremely effective. 

Ready for a workout that will add some sparks to your 4th of July weekend?

Try today’s Firework AMRAP (As Many Rounds as Possible) workout! 

Here’s how to do the Firework Routine:

7 – Reps of each move
4 – Moves
20 – How many rounds can you do in 20 mins?

Since AMRAP routines have a time limit (today’s is 20 minutes), it makes them mentally easier. They’re also fun because of the game-like nature of trying to get as many rounds in as possible in the given time. 

Enjoy, and Happy 4th of July!

CURTSY SQUAT WITH CROSS PUNCH

What it does:

• There’s nothing old-fashioned about this curtsy! This move takes the glute-and-leg toning action of a squat and adds a core balance challenge, with a cross punch movement that sculpts the shoulders and obliques.

How to do it:

• Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot.
• Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
• As you return to standing, bring the left foot forward, landing with a wide stance.
• Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.
• Counts as one rep when you’ve completed both sides. 

Beginners:

• Remember, it’s best to master the form of the exercise before adding the resistance challenge of dumbbells.

Advanced:

• Keep the majority of your weight in the front foot, especially the heel, and use the back foot mainly for balance.

SIDE LUNGE WITH BICEP CURL

What it does:

• Performing the lunge exercise out to the side helps you increase your core engagement, with additional toning benefits for the hips and inner and outer thighs. This move simultaneously tones the front of the arm with a bicep curl.

How to do it:

• From a standing position, step out to the right side, with a wide stance. Bend the right leg and lower your hips down as you keep the left leg straight out to the side, feeling a slight stretch in the left inner thigh.
• Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
• As you return to standing, curl the weights up toward your shoulders, squeezing the muscles on the front of the arms for a bicep curl.
• Counts as one rep once you’ve completed both sides.
  *Note – I’m wearing B Strong Blood Flow Restriction bands…. listen to this podcast with Dr. James Stray-Gundersen to learn more 

Beginners:

• Only take a stance that’s comfortable for you – a wide side lunge can be challenging when you’re just starting out.

Advanced:

• Add a balance to the end of the move: As you push yourself back to standing from the lunge and go into the bicep curl, lift the extended foot up off the floor, pulling in your lower abdominals to maintain your balance.
• As you get more comfortable, extend the length of the balance and perform some bicep curls in the balance position.

REAR DIP LUNGE WITH TRICEP KICKBACK 

Rear Dip Lunge with Tricep Kickback

What it does:

• This version of the lunge is an excellent sculptor for the glutes, quadriceps, hamstrings, triceps and core. This is a true functional move because it combines so many muscle groups in one movement.

How to do it:

• Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
• While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
• Feel your weight in your right (front) heel as you push yourself to standing. 
• As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.
• *Note – I’m wearing B Strong Blood Flow Restriction bands…. listen to this podcast with Dr. James Stray-Gundersen to learn more 

Beginners:

• Practice the lunge and tricep kickback movements separately and without weights at first. 

Advanced:

• When you come to standing, use your core muscles to lift the back leg off the floor and extend it behind you, squeezing the glutes as you perform the tricep kickback.

SUPERMAN SWITCH

What it does:

• Remember, your core isn’t just on the front of your body. The Superman move is a terrific lower back strengthener, and provides an extra abdominal challenge as you work to lift the arms and legs off the floor.

How to do it:

• Lie face down on the floor. Keep the ribs and pubic bone on the floor, pulling your navel up off the floor.
• Lift your chest off the floor slightly, keeping your core firmly engaged, and extend the left arm and right leg off the floor.
• Return to the starting position, and switch sides.
• Counts as one rep after you’ve completed both sides

Beginners:

• Remember your pubic bone and lower ribs are your anchors. Your body will rest on these bones while the muscle between these bones – the transverse abdominis – activates, pulling the navel toward the spine and away from the floor.
• If it’s too challenging to lift your opposite arm and leg off the floor, that’s OK. The focus is to activate the abdominals and move the belly button up and in, no matter how small the movement.

Advanced:

• Try lifting both arms and legs up off the floor simultaneously, with arms stretched out overhead.
• Another variation is to reach the arms out behind you, just above the glutes. Make sure the neck is long and shoulders stay down and relaxed.