Taking Back Your Independence: Fitness Edition
While fireworks light up the sky this Independence Day, let a workout energize your body and soul. July 4th doesn't have to be just about celebrating our nation's freedom, but it's the perfect time to celebrate your freedom to move, sweat, and become the strongest version of yourself yet.
This holiday symbolizes breaking free from the past and moving into your future, the same mindset you'll need for your fitness journey. You're not just working out but liberating yourself from your limitations and bad habits.
Read below for some patriotic inspiration on how to take back your independence through your fitness journey.
The Independence Ladder
Grab your weights or just use bodyweight for this high intensity burn. Start with low reps and work your way up and then back down again! This workout will have you feeling the freedom for days after.
Reps: 5-10-15-20-15-10-5
Movements: Burpees, Kettlebell Swings, Walking Lunges (each leg)
Modify your workout to match your skill level and add in whatever movements will get you moving. Whether you have access to barbells and kettlebells, or would rather use bodyweight or resistance bands, this workout packs a punch!
The Freedom 50
Celebrate picking a handful of your favorite exercises and completing 50 reps of each. This exercise lets you customize to whichever kind of workout you need, whether it's upper body day, leg day, or abs/cardio.
Reps: 50
Movements:
Upper Body Day: bicep curls, tricep extensions, shoulder press, lateral raises, chest flys, hammer curls
Leg Day: leg extensions, squats, romanian deadlifts, leg curls, calf raises, lunges
Abs/Cardio: crunches, leg raises, deadbugs, russian twists, v-ups, sprints
The 1776 Reps Challenge
Similar to the Freedom 50, but with more American grit, grab some friends and attempt this Star-Spangled Strength challenge. Once again, choose your workouts depending on whatever workout you're wanting, and complete reps until you reach 1776.
As you wrap up your Fourth of July workout, take a moment to appreciate the freedom that allows you to move, sweat, and challenge yourself. Whether you powered through the independence ladder or tackled a 1776-rep challenge, you honored the holiday with strength and spirit. So go ahead—cool down, hydrate, and enjoy the rest of your Independence Day celebrations knowing you kicked off the festivities with energy, pride, and purpose. Freedom never felt so strong.