4th of July Workout

You have your sparklers, bikini, BBQ skewers, watermelon slices, and beach umbrellas ready. But, do you have your pre-celebration workout planned?! Just in case you forgot, I created one for you :). Better yet, there’s no gym required. So if you’re away on vacay, you can still get your body and mind ready for all the festivities.

I always like to get in a good sweat session before an event. It clears my mind, boosts my confidence, and keeps me in my groove. Believe me, a glass of champagne, a piece of juicy watermelon, and BBQ chickenย tastes so much better after a workout! ๐Ÿ˜‰

This 20 to 30 minute workoutย uses compound exercises to efficiently sculpt your beautiful body and boost your metabolism. A compound exercise is one that targets multiple muscle groups at once. That means you’ll be hitting more muscles and burning more calories in less time and enjoying your holiday sooner! ย Complete 10 to 15 reps of each exercise back-to-back. Rest for 30 to 60 seconds and repeat the entire sequence two to three more times!

4th of July Fireworks Workout image

Check in with me on Instagram, Facebook, or Twitterย with the hashtags #lifeinspandex and #lissummer (don’t forget to tag me in the photo so I’ll for sure see it too!) once you’ve completed your workout and let me know what your holiday plans are in the comment box below!

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. The thing that I love the most about your workouts is that they can almost all be done at home with the purchase of some hand weights. I love that aspect because some days it’s nearly impossible to get to the gym.

    1. I LOVE free weights in or out of the gym! They active more muscles than machines and up the calorie burn too ๐Ÿ™‚

  2. I really like the names you gave each workout, they’re really cute! I’ll definitely incorporate these into my work out this week!

    1. Thanks Victoria ๐Ÿ™‚

  3. This is so fun! I love how you tied it in with the holiday. Might work for New Year’s Eve, too, eh?

    1. Absolutely ๐Ÿ™‚

  4. What a great and complete workout, and I love how you gave the exercises fun names. For the holiday this year, we had family over for a cookout and games. ๐Ÿ™‚

    1. That sounds like such a good time Liz!

    2. Sounds like such a fun holiday for you Liz!

  5. We went to my friend’s river house for the holiday so my workout was fun in the sun haha that counts right? You are right all the bad food and drinking that normally comes with a holiday like the 4th we should workout before.

    1. Absolutely!!! Glad you had fun Dia ๐Ÿ™‚

  6. Will be trying these when working out! ๐Ÿ™‚

  7. More great workout information, I spent the 4th not excising.

    1. Haha that’s ok too :). Back at it today, candy?!

  8. I’ve been looking for some new workout ideas, so I had good timing stumbling across this. ๐Ÿ™‚ Love how you themed this for July 4th too! Looking forward to coming back soon for more fitness ideas.

    1. Thank you Krista! Let me know if you have any suggestions or questions ๐Ÿ™‚

  9. Amazing! I hope you had the best 4th of July!!

    Xox Dana Ivy // http://www.iadorewhatilove.com –> PS new posts on my blog everyday this week =)

    1. Aw thanks girl!!! You’re the best xoxo

  10. How cute are those names you gave all the moves! I see a few moves at least that I will start with tonight!

    1. Thanks Gabber ;)! Let me know how it goes!!

  11. Love your patriotic renditions lol. Sharing!

    1. Thank you!! ๐Ÿ˜€

  12. That firework finale looks like a killer! Love the way you named the exercises in this workout!

    1. Hehe thanks! Had some fun with it ๐Ÿ™‚

  13. Going to try this, thank you so much ๐Ÿ˜€
    Loved the pictures, those help a lot!


    1. You’re so welcome Jessica!

  14. nice circuit, i could easily do these moves while watching TV


    1. Definitely ๐Ÿ™‚

  15. It’ll be great if you had a video of this quick workout to easily follow along with!

    1. I love that idea! Have been toying around with the idea of YouTube videos!

  16. Happy 4th of July … I never knew about these routines..but they r interesting…I try 10-15 sets of table tennis n yoga.. best wishes. Njoy. ๐Ÿ™‚

    1. I’m glad I could introduce you to something new Pankaj! Let me know if you have any questions

  17. Wow both me and my girlfriend are gonna try these!

    1. Yes! Love me a fit couple ๐Ÿ˜€

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