We are so close to my favorite holiday weekend that I can’t even stand it. I’m working from home today, and then tomorrow we’re off to New York. So excited! If you’re looking for a quick workout to get your heart rate up this weekend, I have a 15 minute circuit for you that will do the trick. Obviously I made it themed to go along with the 4th of July.

Quickie 4th of July Workout

Here’s the exercise run down:

  • Explosive reverse lunge to knee lift jumpsStep back with your right leg into a reverse lunge, bringing your shin parallel to the ground. After hitting the lowest point of your lunge, immediately push off your left side to lift your right knee up in front of you. Jump your left foot off the ground at the same time, making it an explosive jumping lunge movement. Do 5-8 reps on one side, then switch and do 5-8 reps on the other.
  • Independence rowsRegular bent over dumbbell rows with a neutral grip! You could also use kettlebells. Do 8-10 reps total. If you don’t have access to any equipment, do prone pulldowns with bodyweight instead. It’s a great exercise to work your back without any weights.
  • Side plank star leg liftsBring yourself into a side plank position, either on your hand or on your forearm. Either way, make sure your hand or forearm are directly underneath your shoulder. Lift your top arm straight in the air, and then lift and lower your top leg 5-8x (so you look like a star!). Repeat on the other side.

If you are looking for something a little longer, try pairing it with my other quickie 4th of July workout from last year:

Baby, You're A Firework Workout

Same format, and the exercise descriptions can be found via last year’s post linked above the graphic. Whether you do just one or combine them for a longer workout, challenge yourselves, get sweaty, and tag me @fitnessandfeta on social media with #strongeryou so I can see you guys rocking it!

Readers, let’s chat! Can you think of any other 4th of July themed exercises? Does anyone have today off? 

Catch you tomorrow for Friday Favorites!