Your 4th Of July Workout
Offset your hot dogs and beer with one of these themed workouts.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Offset your hot dogs and beer with one of these themed workouts.
The sooner you get your workout in on the 4th, the sooner you can get to the grill. Here are two bang-for-your-buck options to add some bike/run/strength flavor to your Fourth of July.
Red, White and Blue Brick
Red = Run
White = Burpees or plyometric of choice
Blue = Bike
Warm-up
BLUE 20 min easy
Main set
RED 10 min out and back: Run 5:15 out, try to get back to starting point in 4:45
WHITE 13 for each original state
BLUE 15 min build as 5 min easy / 5 min moderate / 5 min hard
WHITE 13 for each original state
x2
Cool-down
RED or BLUE 10 min easy
The 1776 Workout
Celebrate the nation’s birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.
17 min of biking as 5 min moderate / 5 min moderate hard / 5 min hard / 2 min high-cadence spin (95+ RPM)
70 reps total: 10 burpees, 20 V-ups, 10 push-ups, 20 mountain climbers, 10 burpees
6 min of running (alternate 1 min easy, 1 min fast)
x3
Add in a 5–10 min warm-up and cool-down of your choice.
RELATED: Bicycle (And Other Workouts) Built For Two
Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.