Backyard Body Blast: July 4th Weekend Workout #2

What a day to be outside! This quick backyard/water front workout is comin' at you courtesy of our very own instructor, Lauren. No equipment required. Just you, some sweet workout moves and your backyard, a local park or beach. Happy 4th of July! 

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5 minutes rounds. 10- 30 second moves.

Warmup:
30 seconds high knees
30 seconds jump squats
30 second switch lunge
30 seconds push-up jacks

Circuit 1- lower body
30 seconds squats (turn into jump squats for added fire in those legs)
30 seconds jumping jacks
30 seconds pulse lunge (right leg)
30 seconds pulse lunge (left leg)
30 seconds high knees
30 seconds burpees (feel free to add push-ups but we have these later)
30 seconds bridge (right leg up)
30 seconds bridge (left leg up)
30 seconds seal jacks
30 seconds butt kicks

Water break

Circuit 2- core
30 seconds oblique twists (hold your water bottle for added burn! Or maybe you have something heavier?..) ????
30 seconds superman swimmers
30 seconds in & outs
30 seconds bicycles ????
30 seconds high knees
30 seconds jump rope
30 seconds leg hover
30 seconds toe touches
30 seconds mountain climbers
30 seconds burpees with push-ups!

Water break

Circuit 3- upper body
30 seconds push-ups
30 seconds frog jumps
30 seconds plank shoulder taps
30 seconds tricep dips (use a bench for extra burn in the triceps)
30 seconds skaters
30 seconds jumping jacks
30 seconds side plank (right side) forearm or high plank. Added something extra like hip dips or leg raises! Buy stay consistent for both sides.
30 seconds side plank (left side)
30 seconds cross jacks
30 seconds mountain climbers

That wasn't enough? Repeat from the top and maybe add a plank hold for 1 minute and let the burn set in.

Cool down and stretch. Foam roll too!

As always, please be reminded with an unsupervised workout, Rev is not responsible for any injury. Please stay hydrated, safe and use your best judgement when doing any of our recommended community workouts.

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