INDEPENDENCE DAY WORKOUT-YOU GET TO CHOOSE!

EGF INDEPENDENCE DAY WORKOUT – YOU GET TO CHOOSE!

This workout can be done anywhere and requires no equipment!  All you need is a mat or towel and your phone for timing.

Warm up walk 5 minutes

Walk/Jog/Run for 5 minutes then:

Pick 3 exercises from the LEG group and 2 exercises from the GLUTE group and 2 exercises from the AB group.  Do each exercise for 1 minute each.

LEG
Side to Side Squats
Curtsy Squats (30 seconds each side)
Walking Forward Lunges (alternate)
Side lunges (30 seconds each side)
Pli’e lifts (alternate)
Speed Skaters
On a curb, squat/leg lift
Reverse Lunges (alternate)
Seated straight leg raises (30 seconds each leg)

GLUTE
Glute Bridge lift and lower
GLute Bridge Hold
Glute Bridge Pulse
Glute Bridge One leg up (30 seconds each side)
Glute Bridge-lift and lower one leg to knee height (30 seconds each side)
Glute Bridge with Hip Swing

AB
Crunches
Toe touch in the Water
Pilates Scissors
Reverse Curls
V Sit
Double leg lifts

**REPEAT  Walk/Jog/Run for 5 minutes and choose 7 exercises (3 from legs, 2 from glutes, 2 from abs) and do for 1 minute each. You can repeat the first 7 or choose 7 new ones!  It’s up to you!!!

FINISHER – 1 minute each

Push ups, Tricep Dips, Hold Plank

Stretch 5 minutes