Happy 4th of July! Today’s red, white, and booty workout will add sparks to your day, and warmth in your muscles! 

This firework-out has 10 moves, including a mix of strengthening moves to maintain and increase muscle mass and function and cardio moves to keep your metabolism ticking along. 

Save this routine, and practice it throughout July. By the end of the month, see how your endurance and strength have improved. s! This is a fun way to measure results without stepping on a scale. 

You can modify any of the moves for your fitness level. For instance, pushups can be done on knees or against a wall. You can vary the intensity of leg moves by adjusting the range of motion. 

Keep in mind that strong women stay young in mind, body, and spirit. Let’s go! 


Firecracker Cardio Burst


Side Lunge with Bicep Curl


Curtsy Squat with Cross Punch


Rear Flye


Forearm Plank with Swivel


Weighted Bridge


Lunge with Tricep Kickback