Hey hey! Happy 4th of July weekend!! I hope you are having a great one 🙂
Check out my weekly workouts below and let me know if you have any questions! If there are any specific requests for workouts you’d like to see on FIT+FAVE, let me know! Don’t forget the code to get The Complete Fit Fave Workout Program ends July 9th! Use code FITFAVEFRIENDS for $15 off.
But first, this new workout outfit! Would be great for yoga, barre, or spin class! I love the white & grey look but the pants have palm trees on them so they still feel really summery.
SHOP THE LOOK:
Leggings here, here and here (come in lots of colors & patterns!) | Crop top (only $5 and also great to wear with some cutoff denim shorts) | Bag
Okay, on to the workouts!
Monday: Full Body Circuit: Complete circuit as many times as you can in 10 minutes. Rest then repeat. Do this before your festive Fourth fun & then enjoy your day to the fullest!
- 25 jumping jacks
- 25 squat jacks
- 20 pushups
- 10 burpees
- 20 biceps curls to shoulder press
- 15 squat jumps
- 20 lateral lunges w/ lateral shoulder raise at top
- 15 triceps extensions with booty kickbacks (per side)
- 40 bicycle abs
Tuesday: 30-45 minutes cardio of your choice! Spin class, run, hike, etc.! End with abs if desired for an extra burn!
Wednesday: Legs & Booty: Complete 3 sets of each group.
- Group 1: 24 walking lunges, 12 split jump lunges, 20 glute hip bridges
- Group 2: 20 weighted dumbbell squats, 20 squats w/ alternating lateral leg lift, 20 standing booty kickbacks (per leg)
- Group 3: 20 alternating back lunges, 20 squat jacks, 1 minute high knee runs
Thursday: 30-45 minutes cardio of your choice! Spin class, run, hike, etc.! End with 3 sets of 20 squats for an extra burn!
Friday: Arms, Abs, & Cardio: Complete 3 sets of each group:
- Group 1: 20 Dumbbell tea-pots (per side), Bicep 21’s, 20 rear flys
- Group 2: 24 up/down planks, 30 seconds mountain climbers, 40 bicycle abs
- Group 3: 10 “Man-Makers” (modify this as necessary! pushups on knees, lighter weight etc.), 10 burpees, 15 pushups
Saturday: 45-60 minutes cardio of your choice! Spin class, run, hike, etc.!
Sunday: rest day or stretch/foam roll/yoga
xo,
Bess
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