Try this 'Explosive' 4th of July Workout!

Key Takeaways

• Stay in shape this summer with a workout designed to suit various levels of fitness
• This 4th of July themed workout is broken down into three levels: beginner (red), moderate (white), or advanced (blue)
• To help maximize your workout choose from a variety of fitness equipment including dumbbells, resistance bands, or kettlebells
• Each exercise below has step-by-step instructions to guide you through the movement

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Are you traveling this Fourth of July? We’ve prepared a fun workout that you can do with family and friends or while on-the-go. You have the option to use dumbbells or resistance bands.

Start your exercises!

• Firework Deadlifts
• Star-Spangled Push-ups
• Independence Row
• Red, White & Glutes
• Squats & Stripes

Before you start, here are a few tips to maximize your workout. Make sure to complete 10 reps of each exercise. After you complete all 5 exercises (no matter the difficulty level you choose), repeat the exercises 2-3 more times. For a greater challenge during this workout, take note of the equipment used in the step-by-step instructions. One benefit to choosing resistance bands is that they are lightweight and portable for on-the-go use! But you can also use dumbbells and kettlebells if you have them at home.

Let's Get Started!

Firework Deadlifts

Beginner: Romanian Deadlift

1. Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell at your thighs. (You can also use dumbbells if you don’t have a kettlebell).
2. Hinge at the hips, bending slightly at your knees. With your back flat and torso parallel to the floor, lower the weight to reach your shins.
3. Keeping your core tight, push through your heels to stand up straight. Keep the weight close to your shins as you pull up. This completes one rep. Do this deadlift 10 times.

Moderate: Kickstand Deadlift

1. Stand with your feet hip-width apart. Hold a dumbbell or kettlebell in each hand.
2. Place one foot a foot-length in front of the other. Your stance should be staggered.
3. Hinge at your hips to lower your body. With your back flat and torso parallel to the floor, lower the weights to reach your shin of your front leg.
4. Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.
5. This completes one rep. Do this kickstand deadlift 10 times before switching legs.

Advanced: Single RDL

1. To start, stand with your feet together. Hold a dumbbell or kettlebell in each hand.
2. Shift your weight to your right leg. While keeping a slight bend in your right knee, raise your left leg straight behind your body. Hinge at the hips to bring your torso parallel to the floor and lower the weights toward the floor.
3. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight hovering a few inches off the ground.
4. Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right.
5. This completes one rep. Do this single RDL 10 times at a slow and steady pace before switching legs.

Star Spangled Push-Ups

Beginner: Wide Hands Push-Up

1. Start in a plank position with your hands wider than shoulder-width apart.
2. Slowly bend your elbows out to the side as you lower your body toward the floor. Pause when your chest is slightly hovering from the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position. Do this push-up 10 times. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Moderate: Diamond Push-Up

1. Start in a plank position, with your hands together and angled inward at 45 degrees. Your index fingers and thumbs should touch to form a triangle (or diamond).
2. Keeping your elbows tight to your body, bend them to lower your chest toward the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position. Remember to keep the triangle directly below your chest throughout the movement. Do this diamond push-up 10 times. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Advanced: Staggered Hands Push-Up

1. Starting in a plank position, move one hand forward and the other back so they’re offset by about 6 to 12 inches.
2. Slowly bend your elbows as you lower your body toward the floor. Pause when your chest is slightly hovering from the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position.
4. Keep your elbows tight to your body throughout the movement. Do this staggered push-up 10 times. Switch the fore and aft positions of your hands to work the other side. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Independence Row

Beginner: Bent Over Row

1. The starting position for this move is similar to that of a deadlift, with hinged hips and a flat back. Hold a dumbbell in each hand and stand with feet hip-width apart.
2. Hinge at the hips until your chest is parallel to the floor and back is flat. Lower dumbbells to the floor until arms are straight.
3. Squeezing the shoulder blades together, slowly bend your elbows to pull the dumbbells back toward your hips.
4. Make sure to keep your elbows tight next to your body. Return to starting position. Do this bent over 10 times.

Moderate: Single Leg Bent Over Row

1. Holding a dumbbell in each hand, stand with feet hip-width apart.
2. Hinge at the hips until your chest is parallel to the floor and back is flat.
3. Lift one foot off the ground and extend it straight back. Lower the dumbbells to the floor until elbows are completely straight. Make sure to pull the shoulders down and away from the ears.
4. Squeeze your shoulder blades together, draw your belly button toward your spine, and slowly bend your elbows to pull the dumbbells back toward your hips. Return to start. Do this single leg row 10 times before switching legs.

Advanced: Plank Row (Renegade Row)

1. Place two dumbbells shoulder-width apart on the ground. Start in a high plank position, with shoulders stacked over the hands, each hand gripping a dumbbell, feet hip-width apart.
2. Pull your shoulders down and away from the ears, and slowly bend one elbow back, keeping arm close to your side as you pull the dumbbell up toward your hip.
3. Return to starting position, placing the dumbbell down softly. Do this 10 times before switching to the opposite arm.

Red, White, & Glutes

Beginner: Forward Lunge

1. Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).
2. Keeping your chest up, shoulders back, and back flat, take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees.
3. Pause, and then reverse the movement to return to starting position. Do this forward lunge with the right foot 10 times. Switch and then step forward with your left foot. (For a greater challenge, wrap a loop band around the legs just above the knees).

Moderate: Curtsy Lunge

1. Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).
2. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
3. Keep your torso upright and your hips and shoulders square. Return to starting position.
4. Then repeat on the other side. This completes one rep. Do this alternating curtsy lunge 10 times. (For a greater challenge, wrap a loop band around the legs just above the knees).

Advanced: Jump Lunge

1. Take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees. Prepare to jump by leaning slightly forward and contracting your core muscles.
2. Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land.
3. When you land, your forward knee should be over your forward foot. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your knees to bend deeply to absorb the landing. Don't lock your knees.
4. Drop to a deep lunge position as you prepare to start the next jump lunge. Do this jump lunge 10 times.

Squats & Stripes

Beginner: Bodyweight Squat

1. Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
2. Bend at your knees and hips, like you're about to sit in an imaginary chair. Keeping your chest lifted and your spine neutral, lower as far down as you can.
3. Make sure to keep your knees over your ankles and press your weight back into your heels.
4. To rise, push through your heels to bring yourself back to standing position. Do this squat 10 times. (For a greater challenge, place a loop band on the legs just above the knees).

Moderate: Jump Squat

1. Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
2. Bend at your knees and hips, like you're about to sit in an imaginary chair. Keep your chest lifted and your spine neutral.
3. On the way up, explode up through your toes into a jump reaching your arms up overhead.
4. Land softly, immediately dropping back down and exploding back up again. Do this jump squat 10 times.

Advanced: Squat with Kickback

1. Stand facing forward with your feet shoulder-width apart or slightly wider. Drop down into a squat position.
2. As you come up, lift your right foot off the ground, squeezing your glute and kicking your leg back behind you.
3. Lower your right foot back to the ground, squat down again, and repeat. Do this squat with kickback 10 times before switching to kick your left leg back. (For a greater challenge, place a loop band on the legs just above the knees).

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