I have the perfect all-American July 4th workout set for you to complete anywhere! All you need is a pair of medium-weight dumbbells.


  • 1-minute-high knees
  • 1-minute butt kicks
  • 15 bodyweight squats
  • 1-minute fast feet
  • 12 (each side) alternating side lunges
  • 30 arm circles


Perform each exercise below for 30 seconds and then rest for 30 seconds. After completion of the 7 exercises, take a 1-minute rest. Complete for 3 to 5 total rounds. 

Note: This is an intermediate-level workout. To perform this as a beginner workout, complete each exercise with 20 seconds on and 40 seconds of rest. To perform this as an advanced workout, complete each exercise with 20 seconds on and 20 seconds of rest.

Firework Burpees:

  1. Start in a standing position. Squat and place your hands on the floor in front of you.
  1. Jump back and kick out both feet so that you are in a push-up position. 
  1. Jump your legs back into a squatting position.
  1. Jump straight up into the airlifting both arms above your head while also kicking your legs out to the side of your body (this last part is a star jump instead of a typical jump).

U-S-A (upright row, to single-arm overhead press, to alternating forward lunge):

  1. Start in a standing position. With your arms straight, hold your dumbbells in front of your body with your palms facing your body about shoulder width apart.
  1. Brace your core and lift the dumbbells up towards your chin, leading with your elbows. While you are lifting the dumbbells, keep them as close as possible to your body. Your arms should go no higher than parallel with your shoulders. Pause at the top of the lift. 
  1. From the top lift one arm directly upwards until your arm is almost straight. Bring your arm back down and repeat with the other arm.
  1. Keeping your dumbbells at your shoulders or at the side of your legs (whichever you prefer), take one step forward in front of your body. Lower your body so your front knee is at a 90-degree angle. Lift your body back up driving your front heel into the ground. Repeat the forward lunge with your other leg.

Star-Spangled (star) Crunches:

  1. Start lying flat on your back with your arms above your head slightly larger than shoulder width and feet around hip width apart. 
  1. Begin the crunch by pressing your back into your mat and lifting your chest off the floor. Keep a small space between your chin and chest while you engage your core. 
  2. While you lift your chest off the floor, reach one arm forward towards your opposite leg and lift your leg upwards so that you are creating a star (or “x”). Start with lifting your torso first and then follow with lifting your leg so that you can lift your body up.
  1. Return to the starting position and repeat with the opposite arm and leg to complete one rep.

Patriotic Push-Ups:

  1. Get down on all fours, with your hands spaced slightly wider than your shoulders.
  1. Keep your arms and legs straight and your back flat. Lower your body until your chest nearly touches the floor.
  1. Pause at the bottom, and then lift yourself back up.

Red, White, and Booty Thrusts:

  1. Sit on the ground with a bench behind you. Bend your knees and keep your feet planted on the ground. Your feet should be about shoulder width apart. Your feet can face forward or be slightly turned out.
  1. Lean back with your upper back on the bench and drive your hips up to create a 90-degree angle with your knees. Your shoulders should be near the bench. Pause at the top and squeeze the glutes! 
  1. Lower your hips back down slowly.

* For an added challenge, hold your dumbbells on your upper thigh during this exercise.

Marching Bridges:

  1. Begin on your back with your feet about a foot from your butt and hands by your side.
  1. Keeping your heels pressed in the ground, live your pelvis up until your knees, shoulder, and pelvis are in a straight line.
  1. Pause at the top and lift one knee towards your chest until your hip is at a 90-degree angle.
  1. Return your heel to the floor and repeat with the other side to complete one rep. Do not let your pelvis or hips sink or back overarch while performing this exercise.

Victory V-Sits: 

  1. Lie flat on the ground with your arms above your head.
  1. Raise both legs together as high as you can keeping them straight while simultaneously lifting your torso upwards towards your thighs so that you form a “V-shape.” Keep your movements controlled and slow. You can bring your hands up to meet your feet or keep your hands on the floor by your side.
  1. Lower your legs and arms to return to the starting position.

Cool Down:

Cool down with 5-minute walk and static stretching holding each exercise for 30 seconds. 

Suggested stretches:

  • Shoulder stretch
  • Quadriceps stretch
  • Knee to chest
  • Toe touch
  • Cobra stretch