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Your 4th Of July Workout

  • By Jené Shaw
  • Published Jul 3, 2013
Photo: Shutterstock.com


Offset your hot dogs and beer with one of these themed workouts.

The sooner you get your workout in tomorrow, 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

More brick tips and workouts.

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FILED UNDER: Training

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach

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