Skip to main content

Start the Fourth of July off right!

Before you head out Saturday for a day on the lake, out by the pool or participating in other Fourth of July antics, take a little time to counteract the BBQ and patriotic desserts + drinks with a morning workout and a healthy recipe.
Our Hours on Saturday: We are open from 7AM-12PM!

Fireworks HIIT Circuit

You can't celebrate Fourth of July without fireworks. If you need a plan for the gym or prefer to workout at home, this circuit puts the fire + work in firework.

Fire + Work(out)

Sumo squat pulses for 45 seconds | rest 10-15 seconds before the next exercise

Plank challenge — put a resistance band around your ankles, get in plank and alternate moving your leg + tapping your toes to the side while keeping the hips low and square for 45 seconds | 10-15 second rest into…

High knees in place for 45 seconds | 10-15 second rest

Alternating from 10 jump squats (hold light weight in the center of your chest for an added challenge) to 10 squat jumping jacks for 45 seconds | 10-15 second break

Wide pushups to tricep dips — if you don’t have a full pushup yet use an incline like resting your palms on a bench or ledge 20 seconds| use that same bench or ledge to flip around for tricep dips 20 seconds

Rest for 45 seconds before the next round.

Complete three to four rounds total for about a 20-30 minute workout!

EXTRA TIP: Try this workout at night while you watch the fireworks. Just kidding. But, if you feel so inclined, tag us on social in a video or photo of you doing a part of this circuit with fireworks in the background for extra entries in an upcoming giveaway.

The Freedom Bowl Remixed

In case you haven't had a chance to grab this red, white and blueberry bowl from The Café this week, try this patriotic recipe to fuel your firework workout.

Here’s a spinoff of what we offer in The Café. 

  1. Add 1 cup of granola or cooked oatmeal to the bottom of a bowl.
  2. Blend 1 cup of frozen strawberries, 1/2 of a banana (frozen or unfrozen), 1 TBSP of chia seeds, protein optional, 1-1 1/2 cups of almond milk.
  3. Pour over granola or oatmeal.
  4. Top with sliced fresh strawberries, blueberries and bananas.
  5. Sprinkle with coconut shavings!
  6. Enjoy.
EXTRA TIP: Try cutting fruit in star shapes or laying out the fruit in the form of the U.S.A. flag to improve taste.

Happy Fourth of July!

Close Menu