Fit Friday: A 4th-of-July Workout + This Week’s Fitness Recap

Happy Independence Day, USA friends!

And since Sunday’s the day, shout out to my baby sister, Whitney. I hope you have a fabulous birthday!

In light of the 3-day & holiday weekend, I’m keeping things short and sweet today.

First up, here’s a quick, travel-friendly, and best of all, 4th-themed workout to bust out before the celebrations start today.

Screen shot 2014-07-01 at 9.16.15 AM


And secondly, here’s the rundown on my workouts this past week…

Friday Fitness Recap



Strength: EMOM 12 – Odd: 5 Hang Power Cleans + Front Squat; Even – 5 Push Jerks

MommyWOD: Burping Baby Grace – see what I did there? ;)

  • 30 Hang Power Clean & Jerks (break this down into manageable sets, resting as needed) – 45#
  • 30 Burpees (pace yourself, resting as needed) – modified using low step



Strength: 5×5 Front Squats

MommyWOD – Complete 6 rounds of the following:

  • 8 Thrusters
  • 80 Single-unders
  • Rest, as needed



Walked the 3.7-mile loop around Creve Coeur Lake. So much beauty in one walk…

photo 1 (53) photo 2 (51) photo 3 (45)



Strength: 4×4 Overhead Press (weight lifted: 55#, 60#, 60#, 65#)

Superset #1 – 3 Rounds:

  • 10 Push Press – 55#
  • 10 Barbell Rows – 75#

Superset #2 – 3 Rounds:

  • 8-10 Push-up + Side Plank
  • 10 Inverted Rows

Superset #3 – 3 Rounds:

  • 10 Incline Bench Press – 55#
  • 10 Lat Pull-downs – 70#

*Rest before moving on to each new superset


Friday – 4th of July Workout 


Have so much fun this weekend!!

Just one question today: How are you celebrating the 4th this year? Shenanigans in Indy with a few friends from college 



11 thoughts on “Fit Friday: A 4th-of-July Workout + This Week’s Fitness Recap”

  1. Oh – I love manmakers such a complete body workout!!!
    We are having friends over this evening – dinner and fireworks.
    The boys and I are fixing to head out for the 6 mile race around the lake – so excited that they are running, too!
    Happy 4th!!

      1. That’s an awesome idea! Maybe I’ll make it to one of those blend retreats one day, and we can bust it out there… p.s., I’m glad you get my humor :)

  2. I just stumbled onto your blog for the first time. What a wonderful idea to motivate yourself and other pregnant moms active and fit during their pregnancy. Man-eaters, wow, I don’t think I would have been doing them while pregnant! Kudos to you! Love it!!

    1. Thanks; I’m happy you found me :) The blog’s been incredibly helpful in terms of keeping me accountable and motivated to work out.

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