The Best Independence Day Workouts For The Fourth of July

Celebrate this Independence Day with a selection of patriotic workouts.

Today marks a federal holiday in the United States, commemorating the adoption of the Declaration of Independence on July 4, 1776.

Most commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, family reunions, and political speeches and ceremonies  (in addition to a gym bag load of other public and private events), lots of ‘big gain grabbers’ hit the gym to celebrate.

Like the iconic ‘Murph’ workout in which thousands take part on Memorial Day, Independence Day also boasts a host of sweat-busting training sessions.

So, we’ve picked out the best workouts for your gym session to get you in the spirit of Independence.

Let’s get into it.

Rise and grind

Frequency: Four rounds for time

• 300 meter Run
• 24 Toes-to-Bar
• 24 Box Jumps (20”)
• 24 Goblet Squats (35 lb)
• 24 Hand Release Push-Ups
• 24 Air Squats

This tribute workout is designed to test your endurance and mental strength. By the time you reach the fourth and final round, it will undoubtedly feel like a grind.

The most challenging part of the workout for most is the Toes-to-Bar, so make sure to break them into manageable sets from the very beginning.

Teamwork makes the dream work

Frequency: As long as it takes (in a team of three).

• Kettlebell Swings (53/35 lb)
• Box Jumps (24/20 in)
• Air Squats
• Push-Ups
• Burpees
• Pull-Ups
• Sit-Ups
• Row (calories)
• Double-Unders
• Wall Ball Shots (20/14 lb)
• Ball Slams (30/20 lb)
• Dumbbell Push Press (45/35 lb)

As a team, complete 1776 reps involving all exercises in any order.

Multiple partners may work simultaneously, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with no more than 200 reps of any single movement, and each team member must complete at least ten reps of each exercise.

Your score is the time it takes to complete the entire workout.

Steps…lots of steps

Frequency: As long as it takes.

• 244 Alternating Box Step-Ups (24/20 in)
• Wear a Weighted Vest (20/14 lb)

With a running clock, complete this simple yet energy-sapping workout as fast as possible. A rep is standing straight up on top of the Box.

Your score is the time on the clock when the 244th Weighted Box Step-Up is completed.

1776 burner

Frequency: Four rounds for as long as it takes.

• 17 Overhead Walking Lunges (45/25 lb Plate)
• 7 Ring Dips
• 6 Thrusters (135/95 lb)

This one is guaranteed to make you suffer! When you reach your thrusters, your arms and legs should be thoroughly burnt out from the overhead walking lunges and ring dips.

Pacing is critical in this one, so consider taking your time on the walking lunges to conserve energy for the final two rounds.

The Fireworks: Spartan Annual Independence Day Workout

Frequency: As long as it takes.

• Run one mile
• 60 burpees
• Run one mile
• 60 bodyweight squats
• Run one mile
• 60 of the best pull-ups you can do

Prescribed by Spartan training, this workout is a celebration of our ability to live free lives because we work to refine our abilities time and time again to confront any unpredictable obstacle that befalls us.

This one is TOUGH. If you can squeeze out 60 pull-ups at the end of the workout, you’re a force to be reckoned with.

Stars and stripes

Frequency: As long as it takes.

• 50 prone cobras
• 50 push-ups
• 50 mountain climbers
• 50 jumping jacks
• 50 sit-ups
• 50 squats
• 50 leg raises
• 50 lateral side lunges
• 50 squat thrusts
• 50 Russian twists
• 50 burpees

The most patriotic workout on the list is the most extended slog. Keep every set well-paced and conserve energy for the latter rounds.

The beauty of this one is that you can mix up the order and tackle whichever round you want, chipping away at the 50 reps in your own time.

Happy Fourth of July!

We hope these epic Independence Day workouts have got you revved up and ready to celebrate. Oh, and if you want to Hack Beast Mode in true patriotic style—check out our range of muscle-boosting supplements.