Cross Country Celebration
Print Workout Here
Summer’s first long weekend is over but I’m here to keep the celebration going! We’ve got a timed drop set going on and today’s workout is really targeting those arms. Why? Because even though it’s America’s Independence Day I feel we have the right to “bare arms” as well! BOOM! Only 25 mins to get sweaty. Let’s do this!
What you will need:
- Just your sexy self a couple heavy weight and an Ugi (optional) – I used 10 and 12lb
Warm-Up:
- 1 min lumber jacks (aka jumping jacks) + 1 mins Squat and open arms + 1 min squat over head reachs
Workout: We’re doing time drops here. First time through 90 sec/10 sec 2x thru, then decrease the time to 60/10 1 x through then 30/10 1x thru.
Set 1
- Maritime Fishing – Grab one weight (I used my 12) and lunge forward with your right foot and “cast out” with the weight bringing it up over your left shoulder then throw it forward. After you “cast out” pulse 4 times through your lunge and “reel in” with your weight moving it in a forward circular motion. Push up and back with your right leg coming back up to standing. Now Lunge forward with your left leg and cast out over your right shoulder. Be sure to alternate your legs. Make sure your knee doesn’t come out over your toe when you lunge forward. Keep your knee in line with your ankle and shoulders over your hips.
Modification: Lunging forward can bother some knees so switch the forward lunge to a backwards lunge or stationary lunge (switching half way) instead. - Prairie Cutters – Taking a wide squat bring one weight up to one shoulder. You will then squat low and swing the weight down towards the floor then up to your other shoulder keeping your elbows high when you bring it up. It’s a swing motion, like you’re cutting barley or wheat J Squeeze your bum when you stand.
- Mountain Climbers – Come into low plank on an Ugi/Bosu or high plank on the floor. Start climbing that mountain. Switch up the tempo from fast to slow to keep your body guessing.
Modification: Too much shoulder or weak shoulders? Do some high knees as well as standing side bends. Stand up tall and bring your right hand up over your head. Bring your arm down towards your hip and your right, leg turned out at the hip, also bring it up towards your hip. Really crunch in to the side. Alternate side each rep.
Set 2 – 60/10 2x through - Canoe Paddles: Get on to your knees and grab one weight. You will lean forward and bring the weight forward like you are paddling in a canoe. Bring your body and weight back so that your body is almost touching your heels and your torso is twisted towards the weight. Bring your body forward and then paddle on the other side of your body. You should feel this in your legs and abs.
Modification: Sitting on your bum with your legs extended forward do the same paddling motion. This is a little more gentle on your knees. - Salute Our Neighbours: Laying flat on your back with your legs extended in front of you. Stack on foot on top of the other. Grab your one weight to your chest (I used my 10lb here) and then sit up and push the weight up like a salute/high five. Bring your body back slowly. Make sure your heels stay on the ground. If they pop up you are using your hip flexors and the move is no longer effective for your abs. Crunch up as high as you can while your heel stays on the ground. Be sure to switch which leg is on top the second time through this move.
Modification: If this bothers your neck, drop the weight and crunch up and make a high five motion with one hand while supporting your neck with the other hand.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole
Great way to start off my holidays! Love the themed workouts!!
Yes! i love starting holidays, weeks and mornings this way! So proud of you Patricia! :)
I’m assuming by a minute you mean a while….either way I’m proud to have shared in your journey both online and in class! I’m pumped at how stronger you’re feeling girl! Keep up the amazing work!
It’s been a minute since I did an RF workout, and it was awesome! July marks one year of being part of the online group and even with taking a month off from the workouts, I still feel so much stronger than when I first started.
I’m assuming by a minute you mean a while….either way I’m proud to have shared in your journey both online and in class! I’m pumped at how stronger you’re feeling girl! Keep up the amazing work!
I really needed that. Going to try to get back to more regular workouts even with kids home and summer laziness. I always feel so much better after a work out. Very sweaty!
Awesome Jax! That’s a great goal for the summer. Even taking them out for a walk to the park, you know all the different workout moves you can do in a park :)
Loved the creative spin! :) Back at it now after almost 2 weeks of sick/being off my routine. Feels great!
Welcome back lady! What a great way to start your July commitment! Let’s do this!
Done. Love the creativeness.
Nice work Ash!
So knew you were going to do a theme lol. That was a sweaty one and took mods for shoulder. Feeling better each day.
hehe I’m becoming predictable! Oh no! :p I’m glad you’re keeping up on your mods. don’t let a couple days of feeling better trick you though. We can assess it this week again :)
Good sweat! Actually woke up early this morning to get my workout in since I won’t have time otherwise today…been a while since I’ve been that disciplined! :) Love your creativity with the themes and exercises to match! lol. Thanks!
Thanks Michelle! Great start to your day! getting up is always the hardest part of morning workouts. Love it!
Thanks Nicole! I’m nice and sweaty!
Nice work Andrea!
Sweat hitting the mat on that one
Oh I liked this one…loved the creativity and those paddle rows were killer for me…bravo Nicole!
No Bravo to you Carolyn! You rocked it!!
that was awesome. Loved it!
Boom!!
loved the themed work out! Yikes I am dripping with sweat!
Great work Amanda!! WOOO!
Done. Miss you ladies already:(
Miss you too chicka! At least we can virtually see each other on Mondays!
Holy hell in sweaty even in my ac!
Yes! Love it girl!
Super sweaty!
Super rad!
Those first two sets I thought this was going to last forever, after those it went quick!
That’s the best part of this style of workout! Well done lady!
That’s a nice sweat. Thanks lady!!
Rocked it girl!
Behind but will catch up by the end of the weekend. Did modified mountain climbers. Also tried mixfit at 9am on Thursday and loved it.
Amazing Ash! I had a feeling you would love it :) Mountain climbers and planks might start to feel weird and if they do be sure to do those vsit contractions or side planks are even wonderful too!
crazy sweat going on!!
Atta girl!!
Done!
Boom!!
Well its not Canada Day I wish it was, but it is done!
It’s gonna feel like it today!! Great work lady!