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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Red, White & Blue Workout!

This is a fun patriotic-themed workout that you can do with friends and family for Memorial Day Weekend, Fourth of July or other holiday weekend!

This is a HIIT (high intensity interval training) workout that mixes intervals of hard, easy and then medium. The RED circuit will be the hardest, followed by WHITE which will be easy and then BLUE which will be medium. So…hard/easy/medium. Since we are starting with some hard stuff – it’s important to do a good warmup first so that your body is ready! If you have time – repeat the whole thing 2-3 times!

What you need: 1 set of medium weights, water and a mat. Limit rest for maximum results. 

Red

  • 20 180-Degree Jump Squats (alternate turning right and left mid-air as you land in a squat position) each jump squat=1
  • 20 Decline Pushups (feet on a bench or step)
  • 20 Burpees
  • 45 Seconds of High Knees

White

  • 20 Squats (without weight)
  • 20 Bicep Curls
  • 30 Calf Raises (hold weights)
  • 15 Overhead Tricep Extensions

Blue

  • 1 Minute Jumping Jacks
  • 20 Shoulder Presses
  • 30 Seconds High Knees
  • 20 V-Ups + Superman (perform 1 v-up then flip over onto your stomach and do 1 superman – repeat 20 times)

*Repeat all three of these 2-3 times!

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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.

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