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Training

Your 4th Of July Workout

Offset your hot dogs and beer with one of these themed workouts.

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Offset your hot dogs and beer with one of these themed workouts.

The sooner you get your workout in on the 4th, the sooner you can get to the grill. Here are two bang-for-your-buck options to add some bike/run/strength flavor to your Fourth of July.

Red, White and Blue Brick

Red = Run
White = Burpees or plyometric of choice
Blue = Bike

Warm-up
BLUE
20 min easy

Main set
RED 10 min out and back: Run 5:15 out, try to get back to starting point in 4:45
WHITE 13 for each original state
BLUE 15 min build as 5 min easy / 5 min moderate / 5 min hard
WHITE 13 for each original state
x2

Cool-down
RED or BLUE 10 min easy

More brick tips and workouts.

The 1776 Workout

Celebrate the nation’s birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

17 min of biking as 5 min moderate / 5 min moderate hard / 5 min hard / 2 min high-cadence spin (95+ RPM)
70 reps total: 10 burpees, 20 V-ups, 10 push-ups, 20 mountain climbers, 10 burpees
6 min of running (alternate 1 min easy, 1 min fast)
x3

Add in a 5–10 min warm-up and cool-down of your choice.

RELATED: Bicycle (And Other Workouts) Built For Two

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