Happy 4th of July!

Happy 4th of July!

Red, White & Blue Workout

Summer is here! 

We all know it’s easy to get caught up in the festivities surrounding the 4th of July. We are in the season of grilling, sipping cocktails, lounging by the pool or beach, and celebrating with friends as much as we can. At Kaia we’re all about a balanced lifestyle, so we are here to remind you that just because you have the day off from work doesn’t mean you skip your holiday workout! Of course, this year is much different than most, but there's no better time than now to be active and build your immunity! 

For your Independence Day workout no exercise equipment is needed, just a chair and wall. Grab your family and friends and get your sweat on!

Red, White, and Blue Workout


Complete 10 reps of each exercise. For all exercises that have two sides perform 10 on each side.

Reverse Lunge

Eccentric Push Up (3 count to lower, 1 count to press)

Dip (use chair or bench)


Wall Sit Leg Extension (against wall)

High Knees 

Inch Worm

Tabletop Knee Tap 

Explosive Jumping Jack



Lateral Lunge

Up Down

Elevated Single Leg Bridge (on chair or wall)


Repeat 4 times through to celebrate the 4th! 






Reverse Lunge: Lower your hips so your front leg becomes parallel to the floor with your front knee positioned directly over your ankle. Your back knee should be bent at a 90-degree angle at the bottom of the movement. Be sure to work your full range of motion and keep your chest open.


Eccentric Push Up: Three count to lower, 1 count to press up to plank. Try elevating to hold an extended plank instead of dropping to your knees. Remember to engage your core, squeeze your glutes, don’t shrug your shoulders, and keep your chin up for a neutral spine.


Dip: Grip the front edges of a chair with your hands. Your back should just clear the edge of the chair to prevent unnecessary strain on your shoulders. Lower until your arms form 90-degree angles before pressing yourself back up. Too easy? Extend your legs into a reverse plank position or elevate your feet onto another chair.


Wall Sit Leg Extension: Sitting against the wall your thighs should be parallel with the floor to start. Core engaged, neutral spine, and shoulders against the wall. Squeeze your quads as you extend your leg straight out in front of you, hold the quad squeeze as you lower your foot back to the ground.


High Knees: Be sure to raise your knees up to your chest! Walk them or jump them out.


Inch Worm: As you walk your hands in and out drive your heels behind you keeping your legs as straight as possible and your core engaged. Hold your high plank for a few seconds before walking back in. Come up to standing to complete the movement before your next rep.


Tabletop Knee Tap: Keep your core engaged as you hover your knees an inch or two off the ground. Slowly raise one hand off the ground to tap the opposite knee. The key here is to maintain core engagement so the hips do not rock side to side. 


Explosive Jumping Jacks: Think star jacks. Keeps your arms and legs as straight as possible working your full range of motion as you extend out in your jack.


Burpees: A Kaia total body favorite! As you lower and rise be mindful to keep a flat back. Press up from your knees as needed belly button engaged to spine. Feet should come up close behind the wrists or to the outside of your hands to prevent excess pressure on the knees. 


Lateral Lunges: Keeping your torso upright step one foot out and lower until the knee of this leading leg is bent to 90-degrees. The trailing leg stays straight. Lower from the hips and do not collapse over with the torso.


Up Downs: Extended plank to forearm plank and back up to extended plank. The goal is to keep the hips square. To help with this straddle your legs open wider than your hips or drop to your knees. Move slow and controlled. As you press up you want your hands to stay under your shoulders, not in front of your forehead.

Elevated Single Leg Bridge: One foot is elevated on a chair or wall while the other is flat on the floor close behind your glutes. As you raise your hips think about driving the heel of your foot on the floor towards your shoulders to help activate your glutes. Squeeze at the top of the motion before lowering with control.

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