Our Pre-4th Cookout + Monday Dumbbell/Jump Rope Workout

photo 3-71There isn’t much to say about the rest of the weekend. This is the first weekend in a while that we haven’t had anything to do. I cleaned A LOT and finally got around to baby proofing. Guess who is on the move? Aside from crawling, someone has now learned where her baby monitor is, and how to stand up and clear off a coffee table.

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We went for a long walk Sunday. During the week of July 4th, the county will line the streets with little American flags. What a great idea. The flags were waving proud as we cruised through the neighborhood. photo 1-85

Speaking of the 4th, Flywheel is gearing up big time. Worried about how you will work out before the big cookout? My two favorite workout groups have got you covered:

  • FiA is offering a 5:15/6:15 double down workout on July 4th (and I do mean AM). Choose one or both workouts to go to, followed by coffee.
  • Flywheel has classes all morning (all weekend). In fact, I am teaching the 8:30AM Power Hour. Let’s Ride. ALL tunes will tie into the 4th of July holiday theme (think red, white, blue, America, etc.)

I know that we will need these workouts to get our 4th of July holiday started with a bang. We did our own mini cookout Sunday night for dinner.

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That burger looks to die for right? Would you believe it is a lean turkey burger on a sesame roll, with fresh cut onions, home grown tomatoes, spinach, and a little guacamole? Mind blowing.

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We roasted summer squash and zucchini. Slice your veggies. Toss them with olive oil, salt and pepper. Put them on a baking sheet in a 400 degree oven for 15 minutes. EASY and healthy.

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Lastly, we grilled corn. This is one of my all-time favorite summer vegetables. Husk corn, drizzle with olive oil, sea salt and pepper. Use your hands to spread oil mixture. Grill it up! My daughter didn’t really eat the corn, but the cob was a good thing for her to gnaw on since she is teething (she also loves to “explore” her food).

Monday Workout – Tired of using Kettlebells? Me too!

I had every intention of waking up and doing a repeat workout this morning. When I rolled out of bed, I pulled up one of my old kettlebell front porch workouts. As I grabbed my kettlebell, I looked at it, and made the right decision to put it back down. As I’m sure that you have noticed, I have pretty much used a kettlebell in almost every work that I have done over the past couple of weeks. It is great tool, but today I just needed a change up to motive myself.

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Instead of using a kettlebell, I grabbed two 10 pound dumbbells and a jump rope. I also did not intend to work out more than thirty minutes, but in between strength stations, I jumped rope for two minutes. You could easily remove the jump roping to get this workout under 30 minutes.

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Warm up – Jump rope for two minutes. If you are not a fan of jump roping or don’t have a jump rope, you could always jog in place, perform high knees, body weight squats/lunges or jumping jacks. Do something to wake your body up.

Workout – I LOVE the DUFifty circuits now. “DUFifty” is what I use to describe a Jen Duf original workout in which you perform 50 reps of specific exercises over a series of circuits. There are two stations in the workout. Follow the sequence below, starting with Station 1.

Station 1 – Complete the following exercises sequentially. Repeat the circuit three times (30 total reps of each exercise).

  • Walking lunges w/bicep curl x10 each leg – Start standing with feet together, holding dumbbell in each hand by your side. As you step forward to lunge, complete a bicep curl. Step back up to starting position (lowering your dumbbells to your side).

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  • Plank Knee to Elbow x10 each leg – holding a plank, bring your right knee to right elbow. Repeat on opposite side.
  • Burpee Broad Jump x10
  • Dips (off the side of my porch) x 10

JUMP ROPE – 2 minutes OR see warm up above for modifications.

Station 2 – Complete the following exercises sequentially. Repeat the circuit three times (30 total reps of each exercise).

  • Dumbbell stiff legged deadlift w/row x10

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  • Full Sit up x10
  • Squat Jumps w/elevated leg x 10 each leg
  • Decline Pushups x 10

JUMP ROPE – 2 minutes or see warm up above for modifications.

REPEAT Station 1. This time repeat the circuit two times (20 total reps of each exercise).

JUMP ROPE – 2 minutes or see warm up above for modifications.

REPEAT Station 2. This time repeat the circuit two times (20 total reps of each exercise).

2 thoughts on “Our Pre-4th Cookout + Monday Dumbbell/Jump Rope Workout

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