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a woman holds plank position

It takes effort and dedication to make time for a workout — especially on or around a holiday. In my experience, it becomes easier if you have a few go-to workouts you can do anywhere and with or without weights. Then if you can also give it a festive flare, even better.

I created this workout inspired by the Fourth of July holiday: There are 13 movements (for the 13 colonies) with sets of 50 (for the 50 states). While it’s perfect to sneak in before fireworks, it’s also an option to turn to anytime you could use a do-anywhere, fat-burning workout, such as when you’re traveling or on days when you can’t make it to the club.

If you need more of a challenge, decrease the length of your breaks and add another round.

The Workout

Order

Exercise Sets Reps/Time Rest Total

1

Sumo Squat 1 to 2 24 30 seconds 50

2

Forward Lunge 1 to 2 24 30 seconds 50

3

Plank 1 to 2 2 minutes 30 seconds 50

4

Pushup 1 to 2 12 30 seconds 50

5

Lateral Lunge 1 to 2 36 30 seconds 50

6

Plank 1 to 2 2 minutes (1 minute each side) 30 seconds 50

7

Reverse Lunge 1 to 2 24 30 seconds 50

8

Tricep Dips 1 to 2 12 30 seconds 50

9

Reverse Crunch 1 to 2 14 30 seconds 50

10

Glute Kickbacks 1 to 2 20 (10 each side) 30 seconds 50

11

Row 1 to 2 16 30 seconds 50

12

Squat Jumps 1 to 2 14 30 seconds 50

13

Inchworm 1 to 2 50 seconds 30 seconds 50

The Moves

1. Sumo Squat

Reps: 24

Sets: 1 to 2

Rest: 30 seconds

  • Stand with your feet slightly wider than shoulder-width apart, with toes pointed outward at about 45 degrees. Brace your abdominals.
  • Lower your body as if you’re going to sit in a chair. Try to sit back, and keep your trunk from leaning too far forward.
  • Once your thighs are parallel to the ground, push into the ground to move back to the starting position.

2. Forward Lunge

Reps: 24

Sets: 1 to 2

Rest: 30 seconds

  • Stand with your feet shoulder-width apart.
  • Step forward with one foot and gently touch your opposite knee to the ground.
  • Push through the ground with your front lunging foot to return to your starting position.

3. Plank

Time: 2 minutes

Sets: 1 to 2

Rest: 30 seconds

  • Lie on the floor face down. Place your hands flat on the floor, just below your shoulders.
  • Contract your abs and glutes prior to starting the movement.
  • Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
  • Hold the top position for 30 seconds.
  • If you feel it in your lower back, tighten your abs more.

4. Pushup

Reps: 12

Sets: 1 to 2

Rest: 30 seconds

  • Position yourself on your hands and knees, placing your hands slightly wider than shoulder-width apart.
  • Lift your knees off ground and bring your feet back until your body is in a straight line.
  • Keeping your elbows slightly below your shoulders, lower your body until your chest nearly touches the floor.
  • Push through the ground to lift yourself back to starting position.

5. Lateral Lunge

Reps: 36

Sets: 1 to 2

Rest: 30 seconds

  • Stand with feet shoulder-width apart.
  • Take a wide step to the side with one leg, bending your knee while keeping the other leg straight. Be sure to sit back and keep your trunk from leaning too far forward.
  • Push through the ground with your lunging foot and return to the starting position.
  • Repeat on other side.

6. Side Plank

Time: 2 minutes (1 minute each side)

Sets: 1 to 2 sets

Rest: 30 seconds

  • Lie down on your side with your feet together, one elbow directly below your shoulder, and your forearm flat against the ground.
  • Contract your glutes and abs.
  • Pushing through the ground with your forearm, raise your hips and knees off the ground until your body is straight.
  • Hold at the top for the recommended amount of time. Return to the starting position.

7. Reverse Lunge

Reps: 24

Sets: 1 to 2 

Rest: 30 seconds

  • Stand with your feet about shoulder-width apart.
  • Take a large step backward with one foot, gently touching your knee to the ground. Your other knee should bend to a 90-degree angle, with your trunk leaning slightly forward.
  • Return to standing by pressing the heel of your standing foot into the ground and bringing your leg forward. Repeat on the opposite side.

8. Tricep Dips

Reps: 12

Sets: 1 to 2 sets

Rest: 30 seconds

  • Sit down on a bench, placing your hands next to your thighs.
  • Walk your feet out and straighten your legs, lift your hips and glutes off the bench, and hold there with your elbows extended straight.
  • Bending at the elbows, lower your body down as far as you can go, or until your arms form a 90-degree angle.
  • Push up through your palms, squeezing your triceps on the top for one second.

9. Reverse Crunch

Reps: 14 reps

Sets: 1 to 2 sets

Rest: 30 seconds

  • Lie on the ground on your back, with your arms at your sides and your legs straight.
  • Bracing your abs and glutes, bend your knees slightly as you lift your feet until they are above your hips, then straighten your legs while bringing your feet up to the sky, lifting your hips and back off the ground.
  • Return to the starting position in a controlled manner, tapping your feet to the ground.

10. Glute Kickbacks

Reps: 20 (10 each side)

Sets: 1 to 2 sets

Rest: 30 seconds

  • Position yourself on your hands and knees, placing your hands directly under your shoulders and your knees directly under your hips.
  • Keep your spine straight and contract your abs prior to the movement.
  • Keeping your knee bent at 90 degrees, extend one leg up, contracting your glute until the back of your foot is facing up and your thigh is slightly past parallel to the ground.
  • Return to the starting position without touching your knee to the ground.

11. Row

Reps: 16

Sets: 1 to 2 sets

Rest: 30 seconds

  • Stand with feet shoulder-width apart, holding a pair of dumbbells in front of you, palms facing toward your body.
  • Keeping your shoulders down (don’t shrug them), raise your elbows toward the ceiling, keeping the dumbbells close to the front of your body and lifting them toward your collar bone.
  • Slowly lower to the starting position.

12. Squat Jumps

Reps: 14 reps

Sets: 1 to 2 sets

Rest: 30 seconds

  • Stand with your feet about shoulder-width apart. Brace your abdominals.
  • Lower your body as if you’re going to sit in a chair. Keep your knees in line with your second and third toes, and keep your trunk from leaning too far forward.
  • Once your thighs are parallel to the ground, push into the ground and push up to jump in the air.
  • Land softly and lower yourself back into the position as if you’re going to sit in a chair and repeat.

13. Inchworm With Upward-Facing Dog

Time: 50 seconds

Sets: 1 to 2 sets

Rest: 30 seconds

  • Stand with your feet about hip-distance apart.
  • Look down at the ground and start reaching your hands toward the floor in front of your feet, allowing your back to bend forward. Let your knees to bend slightly as needed to help your hands to reach the ground.
  • Place your hands on the floor in front of your feet and walk your hands forward, one at a time, until you reach a pushup position.
  • Lower your legs to the ground as you use your arms to push your upper body into a slight backward bend to the upward-facing dog position.
  • Return to a pushup position and slowly crawl your hands backward to return to the starting position.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

anika-christ
Anika Christ, RD, CPT

Anika Christ is a registered dietitian, personal trainer, and the director of client optimization at Life Time. She’s known to many as “Coach Anika,” and is one of the original virtual coaches who continues to lead a number of digital programs each year. She started at Life Time in 2008 and has spent her entire career helping build Life Time’s nutrition and fat-loss programs. When she’s not at work, she enjoys reading, lifting weights with her husband, and playing with her two daughters.

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