Holy moly it’s July! I don’t know about you but this month really snuck up on me. July is definitely my favorite summer month because of the 4th, our annual beach trip, and the fact that summer is in full swing. Everyone is out of school and in summer mode so it’s hard to be anything but happy.
I’m especially happy this week because one of my sisters is coming to visit this weekend. What could be better than my favorite holiday in the city where America started with my family?
I always love spicing up a holiday with a themed workout and 4th of July is no different. You will need a set of medium to heavy dumbbells, space to do push-ups, a pull up bar, or TRX if you don’t have access to a pull up bar at home. (If you don’t have either, there’s an option for you too!)
Dumbbell bicep curls: Start with feet slightly wider than your hips and holding a dumbbell in each hand. Pull the dumbbells towards the front of your shoulders but stop before they make contact. Slowly straighten the arms all the way and repeat for the duration of time.
V- Push-ups: I don’t agree with the clenched fists in the video and I would suggest tucking the chin towards the chest versus looking straight down at the floor, protect the neck!
Pull-Ups: If you don’t have access to a pull up bar, a great alternative is a TRX row or bent over row.
Pec decs: Also known as “Arnold presses” Remember to keep the knees easy and control the weight on the downward portion of the exercise.
Tricep Push-ups: Start with your palms flat on the floor, shoulders aligned with the wrists, and create a straight line from your torso to your toes. Squeeze the glutes and abdominals! Bend the elbows back towards the rib cage and lower the entire body towards the floor. Push the floor away to return to your starting position. Modify by lowering the knees to the floor while keeping the torso in line with the hips. The biggest difference from a normal push-up is a more placement of your hands and the elbows folding in towards the ribs versus away from the body.
