Hey there!!  Welcome to another special edition of POWER WEEK. In celebration of Independence Day, all posts this week will pay homage to the red, white and blue.

It's the first Monday of the month so you know what that means?  A new workout! It's time to get out there and MOVE IT.

Do this workout 2-3 times a week to help stay fit and fabulous throughout the month of July. You know you're going to be hitting the circuit of holiday cookouts this week, so time to torch those calories. You can easily burn up to 750 calories or even more with this power workout.

OH SAY CAN YOU SEE
Run as fast as you can for as long as it takes you to sing the first verse of The Star Spangled Banner (lyrics below)
25 Pushups
15 Plank Suicides*
25 Goblet Squats
15 Jump Lunges
25 Sea Turtles
15 Butterfly Sit Ups

Rest 1-2 minutes & repeat for a total of 3 rounds
*start in forearm plank then come up to extend arm plank, then drop back down to forearm and keep alternating, forearm to extended =1 rep

Trainer Tip: Use a heavy object for the goblet squat. Don't have dumbbells? No problem, a big rock, a gallon jug of water, a bag of mulch or even a heavy log will do the trick. 

Don't know all the lyrics to the National Anthem? Download  your favorite version to your iPod and sing along with it. Did you know that there are actually 3 more verses than what is actually sung at most events? 


Oh, say, can you see, by the dawn's early light,
What so proudly we hail'd at the twilight's last gleaming?
Whose broad stripes and bright stars, thro' the perilous fight,
O'er the ramparts we watch'd, were so gallantly streaming?
And the rockets' red glare, the bombs bursting in air,
Gave proof thro' the night that our flag was still there.
O say, does that star-spangled banner yet wave
O'er the land of the free and the home of the brave?