Firecracker Workout

July 2, 2021

Whether you’re heading out of town or staying home for a backyard cookout this Fourth of July, KB fitness has you covered with an Independence-Day themed workout to get you ready for the star-spangled celebrations. You’ll head into the holiday weekend feeling like you’ve earned every second of rest and relaxation with this full body workout curated by Certified Personal Trainer, Carlo Varquez.


In honor of this year’s Independence Day, perform these 7 exercises in 4 sets of 19 reps each. You will do each exercise one time and then move to the next. Once you hit bicycle crunches, go back to the top and do everything again for a total of 4 cycles.


Aim to complete this within 35 min. After, cool down yourself an ice cold glass of low-sugar lemonade and an unwich burger.


Cheers and have a safe fourth everyone!

The Author

Carlo Varquez, M.S.

I believe in the practice of preventative health. The only way to combat chronic diseases is through preventative action such as exercise and diet. My health and wellness career started within myself. After being an active person in high school through sports, my fitness dropped entering college. I gained unhealthy habits that lead to weight gain. To prevent any complications, I made some time to be active again by picking up weight lifting. Through that, I found myself wanting to help others before it was too late for them. As I gained my masters degree, I interned at the Cardiac Rehabilitation department at Advocate Lutheran General. I saw firsthand what cardiovascular disease can do, and what the action plan is to help those people return back to their daily routine. The time to make change is now, but it doesn’t need to be done alone. The science behind exercise is a powerful tool that is often overlooked. I want to motivate and increase self-efficacy to help others achieve their goals.

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