Explosive Memorial Day Workout

June 1, 2016

End Your Holiday Weekend Off With A Bang!





And just like that, May has come to a close.  While time seems to be flying by at a startling speed for me (perhaps it is because my brain never shuts off.  Or, the lack of sleep these days), I am excited that Memorial Day weekend is here.  This marks the “unofficial” start to summer and nothing makes me happier than sunshine, beach, pools and BBQ’s! 


Every year growing up, my friends and I would head to Bar Beach on Long Island and watch the Memorial Day fireworks.  It was the place to be that Friday night and it was always a fun way to kick off summer.  School didn’t let out until the end of June, but we knew that vacation was right around the corner once we stepped foot on that beach.  Memories…


While I most certainly love traveling down memory lane, this is in fact a fitness blog and fitness is what I will deliver.  My workout for today is inspired by those explosive fireworks that filled the sky.  Explosive exercises are a great way to get that heart rate up and muscles burning.  Perform these moves for 30 seconds with a 10 second rest in between 2 or 3 times through.  No equipment is necessary, but feel free to use a weighted vest/free weights/kettlebells for an added punch. 


Emily’s Fire WORKout


  1. Jump Squats
  2. Jack Pushup’s
  3. Jump lunges (right leg in front)
  4. Single leg burpee  (right leg leads)
  5. Jump lunges (left leg in front)
  6. Single leg burpee (left leg leads)
  7. Side to side hurdle jumps (pretend as if you are jumping over a hurdle, getting your knees as high as you can)
  8. Basketball jumps (feet together.  Pretend as if you are shooting a basket.  Jump as high as you can.  Keep your core tight).


This workout should leave you breathless and sweaty.  These kinds of workouts are great for travel because you don’t need a lot of space.  I have performed these “short but sweet” workouts in hotel rooms often. 


I hope everyone has a wonderful holiday weekend!  Make sure to get your exercise in before indulging in all of the wonderful food and cocktails.  Happy Summer!

The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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