July is HOT!  Join us and beat the heat in our summer session which is in full swing.   Now is the time where we all tend to slack on workouts because of the heat, kids being out of school, busy with kids activities, too many BBQ’s, etc.  F4F’s July MOM Beat the Heat Challenge is a workout that you can do anywhere in only 4 minutes. Thanks to your feedback, it’s a Tabata Challenge! Get a mat or towel and set your timer or use your watch.

“Bring the Heat”

20 sec on, 10 sec of rest for 8 rounds

20 sec of Burpees

10 sec Rest

20 sec of crunches with a high 5 oblique crunch L side (Do it solo or partner up to make it fun)

Round 2 starts at Burpees then the crunch with a R sided high 5

Repeat for 4 full sets (1 set = Burpees and Oblique high 5)

Beginner?  Squat 1 round and pushups 1 round (instead of Burpees) and keep feet on the floor during crunch

Advanced?  feet off the floor as shown below


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