Happy Fourth of July! I’ll be spending a day that celebrates freedom trapped in a car. Didn’t quite plan that one out, huh? Since I’m traveling today, I’m not really going to be able to do all the fun Independence Day stuff that I’d like to be doing. What better way to move on than to sit here and talk about it? 😉
Hands down, the best part of the holiday is the food. The more red, white, and blue you can fit into the menu, the better. Berries make that ridiculously easy. It’s like nature intended them to be used at summer barbeques. Jello shots are also a good option. Obviously. Either way, you better be getting your fill of themed food.
I have yet to run a 4th of July themed race, but I am dying to get the chance. One year I’ll figure out a way to make it happen. Until then, I’ll just dress up all by myself. My neighbors might judge me, but that’s okay. It’s all for you, America. Keep on keepin’ on.
I’ve done the same lower body workout for the past three years for the 4th, so it’s a keeper in my book. I call it “Salute Your Glutes” because I can’t stand to not be cheesy. If you haven’t gotten a workout in today, feel free to try this one out. It’s body weight only, so you can basically do it anywhere. Bonus points if you stop and complete it during a party wearing American flag socks. You know you want to.
Oh, and PS: I’m really nervous about posting this for some reason. I want to get into more detailed workout posts (especially after all of this NASM stuff is all up in my brain) but I also feel like a total loser. If this is the last time I should ever do this, let me know. It’s just way too fun to pretend to be Jillian Michaels in my backyard. Minus the ripped physique, of course. Anyway, here is my little PicMonkey workout creation:
Lie down on your back with your arms down by your sides, knees bent, and feet flat on the floor. Contract you glutes and raise your hips off of the floor. Your body should form a straight line from your shoulders to your knees, do don’t let your back arch. Once you are in position, alternate lifting each knee just as if you were marching. Remember: you should feel this in your glutes, not in your lower back or your thighs. Work on your form until your booty is doing all the work!
Side-lying Leg Lifts (8-12 each leg):
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. You could also rest on your forearm and sit more upright, like I did. Whatever works for you. Tighten the top thigh to lift that leg in the air. Hold it there for a moment. Lower your leg and repeat. Remember: it is important that you are using your thighs to lift your leg. If your thighs aren’t burning enough for you, add a resistance band or ankle weights.
Donkey Kicks (8-12 each leg):
Start on your hands and knees with your knees below your hips and hands below your shoulders, kind of like a dog. Just saying. 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 (or sky…). Alternate legs until you complete all reps. Remember: don’t let your back arch, keep your abs tight, and don’t rotate your hips. Keep everything as “square” as you can.
Star Jumps (8-12):
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 back in the position you started in and repeat the process, with smooth transitions between each position. Remember: while these should be performed quickly, form is still critical. No twisted ankles, please.
Rear-Foot Elevated Split Squat (8-12 each leg):
Lift one foot and place it on a bench or other seat-height flat surface behind you. The top of your lifted foot should be touching the bench. Squat down, while keeping your abs contracted and your chest up. Lift back up and repeat the process until you’re done with all the reps for one leg. Switch legs and repeat. Remember: As with all the other moves, form is so important. Don’t let your front knee go past your foot, keep your core tight, and be careful while balancing. If you are struggling, just practice with your back foot touching the ground. No sense getting hurt, y’all.
Well I better go! We’re hopping in the car and heading to Orlando today. Don’t worry, you guys. I’ll be stalking all of y’all via social media, so at least I’ll pretend to be partying it up.