Fourth of July Circuit Firecracker Workout

Jun 30, 2017

Fourth of July weekend is officially here! 🇺🇸 Long holiday weekends typically mean cocktails by the pool, all-day beach festivities and barbecues galore.

To keep you on track while living up the summer weather, Kayle, a Raleigh-based O2 Fitness Personal Trainer, is giving you her top 3 health tricks + a July 4th-inspired circuit workout that you can do anywhere—on the beach, in your hotel room or in a parking lot (#NOEXCUSES). 

Give yourself 12 minutes each morning and we guarantee you'll feel more confident in your bathing suit and will enjoy that hot dog guilt-free.

Happy Fourth of July everyone!

Kayle's July 4th Circuit Firecracker Workout

This workout is a full body cardio blast that will get your heart rate up, torch calories and leave you feeling lean and mean. Do 4 rounds, 30 seconds each exercise, with little rest between rounds. 


Mountain Climbers

Alternating Reverse Lunge   

High Knees

Squat with Kick-Back

3 Tips for Staying On Track

  • Enjoy your favorite beverages, but make sure to drink plenty of water. With warm weather, it’s easy to get dehydrated. Shoot for half of your bodyweight in ounces every day. If you’re out in the sun or extra active, aim for more. 


  • Plan meals ahead of time to prevent poor diet choices. When you're at the pool for a long period of time or at a friend's cookout, it's easy to reach for the most convenient bite to eat once your tummy starts rumbling (and, the most convenient food is usually the most unhealthy). Prep ahead of time to fuel your body well. 

  • Start every day with a morning workout! Getting your sweat on before festivities ensue creates a calorie-deficit and thus room to enjoy goodies guilt-free, makes you feel good and helps you better able to manage food & drink choices the rest of the day.


About Kayle:

Kayle started working at O2 Fitness Seaboard Station (Downtown Raleigh) in March, 2017. She currently works with all levels of fitness, specializing in clients whose goal is weight loss.

Kayle is motivated by making people happy! She enjoys making workouts fun and energizing. You will never catch Kayle without a smile 🙃

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