Skip to content

Fourth of July Workout

by Alexandra Parren

Sundried wish a happy Fourth of July to our American cousins! It's a day to celebrate and always features BBQs, fireworks, and spending time with family. Why not try our Fourth of July workout to get you pumped and ready for the day? Or even better, get your family involved!

Sundried Fourth of July Workout Fitness Get Fit America

Fourth of July Workout

This workout features 2 rounds.

The first round is suitable for all ages and abilities and requires no equipment. It can be done anywhere – at home, outdoors, at the beach, or at the gym – and you can get your family and friends involved to do this round with you. The first round is more cardio-based and will really test your fitness as well as working the full body.

The second round is more for experienced exercisers and you will need to have a good fitness base to complete it. You will also need a barbell and weights so it is best done at the gym (or in your home gym if you have one!) The second round is more weights-based and will work your muscular fitness. 

Round 1

The first round is in Tabata-style and will last 4 minutes (see what we did there?)

Complete each exercise for 20 seconds followed by 10 seconds rest. 

Click or tap the name of the exercise for a detailed explanation with photos of how to perform the exercise.

All of these exercises use only body weight and no equipment so you can rally up your family to get involved with you and complete the workout outdoors wherever you may be celebrating the day.

Jumping Squats

Inch Worms


Back Extensions

Curtsy Lunges

Donkey Kicks

Tricep Dips

Mountain Climbers

Round 2

The second round sees you complete 4 sets of 4 reps of each of the following 4 exercises. As the rep range is fairly low, you will want to choose a weight that is fairly heavy. If you know your 1RM (one rep max), we recommend going for 70% of your 1RM.

This round is more for experienced gym-goers and people who know what they're doing when it comes to working out. You can let your grand parents sit this one out!

You will need a barbell and weights to complete this round.

1. Squat

2. Deadlift

3. Bent Over Row

4. Over Head Press

Liquid error (sections/main-article line 148): Could not find asset snippets/relatedblogs.liquid

Popular Sundried Products

Product Image
Someone recently bought a ([time] minutes ago, from [location])
Newsletter Sign-up
Receive early access, wishlist on discount and more. Your privacy is our policy.

Recently Viewed

Recently Viewed Products
Back To Top
Edit Option
Notify Me
is added to your shopping cart.
Product SKU Rating Description Collection Availability Product Type Other Details

Before you leave...

Take 30% off your first order

30% off

Enter the code below at checkout to get 30% off your first order


Continue Shopping
Recommended 6