Independence Day Burn: 7 Beginner-Friendly and Fun Exercises

Jun 23, 2023

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Get ready to turn up the heat and celebrate July Fourth like never before. This Independence Day workout is perfect for beginners in the gym who want to start the day with energy, fun, and some serious sweat!

We've handpicked seven exercises that are not only beginner-friendly but also downright cool. So if you're just starting your fitness journey (or looking for a fresh and exciting workout for the holiday), these exercises will make your July Fourth celebration unforgettable.

Slip on your workout gear, bring your festive spirit, and let's set the stage for a fiery and fabulous holiday workout!

Perform these exercises each for 3 sets of 8-10 reps each, and remember to adjust each exercise to your fitness level by using lighter, heavier, or no dumbbells at all!

Statue of Liberty

Build strong arms like Lady Liberty with this shoulder press and tricep extension combination.


  1. Stand straight with feet hip-width apart and shoulders back.
  2. Hold a light or medium-weight dumbbell in one hand, elbow bent at a 90-degree angle.
  3. Press your arm straight up for the shoulder press.
  4. At the top of the press, lower the dumbbell behind your head.
  5. Extend your arm straight for the tricep extension.
  6. Lower your arm and repeat the sequence.

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Firework Lunges 

Fireworks aren't the only thing getting lit up this Fourth of July! Lunges will have you feeling the burn throughout your lower and upper body.


  1. Stand in a lunge position with one foot behind the other, ensuring that your front knee is aligned over your ankles.
  2. Hold both dumbbells in your hands.
  3. Twist your torso open, facing the side of your front leg.
  4. Simultaneously, raise the opposite arm straight above your head while touching the other arm to the ground.
  5. This exercise targets your balance, legs, shoulders, and back.

Salute Crunch

This crunch variation targets your oblique muscles, located on the sides of your torso, for a creative way to strengthen your core.


  1. Lie flat on the ground with one knee bent and one foot planted on the floor.
  2. Rest your opposite ankle on the bent knee of the planted leg.
  3. Place your hand at your temple.
  4. Engage your abdominal muscles and crunch up, bringing your elbow toward the opposite knee.

Red, White, & Glutes

This move is a showstopping display of lower body and core strength that might outshine this year's fireworks display!


  1. Place one resistance band handle under the arch of your foot.
  2. Position yourself on your hands and knees.
  3. Stretch the other end of the resistance band under both palms, anchoring it to the ground.
  4. Kick your banded foot straight behind you and upward.
  5. Complete the desired number of repetitions on one side before switching to the other.

Independence Row

Strengthen those biceps, fire up your forearms, and stand taller than Uncle Sam with this dumbbell row variation.


  1. Position the Swiss ball under your chest and place your toes on the ground.
  2. Hold a dumbbell in each hand, with arms down and palms facing in.
  3. Squeeze your shoulder blades together as you lift the dumbbells toward your chest.
  4. Maintain a straight neck aligned with your spine.

Spectacular Squats 

Talk about spectacular - squats effectively engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it a highly efficient full-body exercise!


  1. Stand with feet wide apart and toes pointing out.
  2. Hold dumbbells in front of you with palms facing in.
  3. Squat down while opening your arms out to the sides, keeping them parallel to the ground.
  4. Maintain a straight posture and avoid leaning your torso forward.

Freedom Frog Jumps

This last exercise gives you the freedom to strengthen your quads, glutes, and calves while doing cardio!


  1. Stand with feet wide apart and toes pointing out.
  2. Squat low, touching your fingertips to the ground between your feet.
  3. Power up into a jump, raising your arms straight over your head.


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