Was Independence Day a day of rest, recovery, and rejuvenation from the stress of your everyday life? As you know from some of my previous posts I believe that rest and recovery is paramount in achieving a healthy life of balance and limitless energy.
However, even though the 4th of July is typically a day off from our jobs it does not mean we have the excuse to sit around and consume loads of sweets, BBQ, and booze! For me the 4th of July was a day to celebrate but also a day of exercise as my family was spending the weekend with some close friends at Torch Lake.
As beautiful as the beach and Torch Lake’s surroundings are I wanted to get a jump on the day and decided to take my good friend Tim Holmes through 60 minutes of fun and challenging exercises that would give us a chance to build our bodies before enjoying the endless sunshine. I’m currently in the process of training Tim for his upcoming role in the new Disney movie “Oz” that he will begin filming in a couple weeks. As an actor, business owner, father, and husband Tim understands the importance of never resting on his laurels as progress is achieved through dedication, determination, and consistency.
Tim and I had limited time on our hands as our wives and children wanted to get out and enjoy the lake so we had to have a workout that packed some punch. I set up 6 stations in a circuit with resistance bands, 20 lb. dumbells, and the perfect push-up handles. The exercises were performed back to back in super-sets and a 60-120 second rest period before beginning the circuit again. The exercises were as follows:
- Alternating Bicep Curls: 4 sets x 15 repetitions per arm
- Shoulder Wide Pull: 4 sets x 10-15 repetitions
- Band Squat to Military Press: 4 sets x 15 repetitions
- Band Alternating Front Deltoid Raise: 4 sets x 12-15 reps
- Dumbell Plank Row: 4 sets x 20 lbs. x 10-15 reps per arm
- Perfect Push-Ups: 4 sets x 15-25 repetitions
After completing four rounds through the circuit which took about 35 minutes, Tim and I performed a slow pace jog while keeping an eye on my heart rate monitor. I wanted to keep a pace that raised our heart rate to about 150 bpm and then stop to perform sets of 25 push ups followed by lateral tube walking. This lasted for the remaining 25 minutes of our workout.
In total, our duration was just under 60 minutes with a total calorie burn of around 900 k/cals. My max heart rate was 165 bpm that occurred during the circuit portion of the workout and my average heart rate was 125 bpm.
Tim and I had a great time and felt amazing (as you can see from the video below) getting this workout in right after breakfast and before our daily activities. What a way to start a beautiful day with friends and family while enjoying the beauty that our great state has to offer. Don’t ever fall victim to a lazy mentality and work hard to continue living a healthy lifestyle on Holidays or while your on Vacation. You will feel accomplished when it’s completed and continue to make healthy choices throughout the rest of your holiday.
Here’s to a fitter Independence Day for every American!——> R’s
“Diseases of the soul are more dangerous and more numerous than those of the body.” ~ Cicero