Today’s 4th of July themed workout is from Cheryl Kurn Sacks of Sacks Fitness. Thanks for sharing Cheryl!

Fourth of July Workout

Time: 60 minutes

Equipment: Dumbbells

Directions

Do exercises in a circuit style. Rounds 1 & 3 are 20 reps, rounds 2 & 4 are 14 reps.

Exercises that have a left/right side do 20/14 reps total. With a 5 min warmup and 5 min cool down, will last for a 60 min class.

Exercises

1. Star Planks
2. Firework Lunges
3. Star Spangled Bicycles
4. Ab Bursts
5. Red, White & Glutes
6. Side Plank Spectacular
7. Squats & Stripes

Exercise Descriptions

Star Planks – While holding a high plank (straight arms), alternate opposite arm/leg reach. Keep hips square to floor. Perform 20 or 14 total reps.

Firework Lunges – Step left leg back into back lunge. Bring left knee up to a balance and do a biceps curl. Then, reach left leg out to the side while doing a “V” Shoulder press. Repeat same leg for 10 or 7 reps, then switch.

Star Spangled Bicycles – Alternating oblique crunch with opposite leg extension. Slow & controlled, more like a Pilates single leg stretch. Perform 20 or 14 total reps.

Ab Bursts – Knees bent in 90 degrees, lightly hug knees with head/shoulders off floor. Staying curled up, reach arms and legs out on a diagonal, making an “X”. Perform 20 or 14 total reps.

Red, White & Glutes – On forearms and knees, put resistance tube around bottom of right sneaker and hold handles. Keep foot flexed (or you’ll snap yourself in the butt) as you reach right leg straight back. Same side for 10 or 7 reps, then switch.

Side Plank Spectacular – Holding side plank on right side (either knees bent, top leg straight, or both legs straight), perform a wide dumbbell row with left arm (elbow to ceiling), then extend arm at elbow to a straight arm (triceps). Same side for 10 or 7 reps, then switch.

Squats & Stripes – Stand hip width with arms straight out in front of you (very light dumbbells!). Step right leg out to wide squat and move arms to a “T”. Step right leg and arms to center, then step out with left leg to squat and arms to “T”. Perform 20 or 14 total reps.

About Cheryl

I’m from central New Jersey and am a Personal Trainer and Pilates Mat instructor of 7 years, and also teach group fitness classes.

After working in the TV industry for several years post-college, I decided to embrace my life-long passion for fitness and health. I feel this is my sixth sense, and enjoy teaching others how to find success the natural way, just as I did. I may look sweet, but I train tough. My business website: Sacks Fitness

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Image: Fireworks | I’ll Never Grow Up

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