4th of July “Firecracker” Workout

Happy 4th Weekend!

We’ve done this fun workout a few times at Bombshell Bootcamp and I thought I would share it with you guys. One of our favorites is the “Firecracker Workout” which combines explosive cardio movements with push/pull exercises for sculpting and toning. Try this workout below this holiday weekend to blast some extra fat and calories and keep you looking toned and tight for summer : )


Repeat Each Circuit 2-3 times or you can go all the way through each of the 4 and repeat the entire set 2-3 times. You’ll need a set of medium dumbbells.

Warmup: 5-10 minutes (jumping jacks, run, high knees, etc)

Screen Shot 2013-07-03 at 12.19.19 PM  Circuit #1

Push: 30 Pushups

Pull: 12-15 Bent-Over Rows with bicep grip (palms face up)

Explosive Cardio: High Knees for 60 seconds.


Screen Shot 2013-07-03 at 12.43.28 PM Circuit #2

Push: 30 Weighted Squats (use 1-2 weights). Push your heels into the ground to really work your glutes!

Pull: 50 Seated Leg Lifts – Sit on a bench or step with both legs bent. Lift 1 leg straight out in front bringing knees level then lower back to floor. Keep abs tight too!

Explosive Cardio: 30 Burpees


Screen Shot 2013-07-03 at 12.43.10 PMCircuit #3

Push: 30 Seated Tricep Dips (or 12-15 weighted kickbacks)

Pull: 12-15 Bicep Curls

 Explosive Cardio: 1 minute of  180 Jump Squats – Do jump squats but alternate turning right and then left as you land back into a squat.


Screen Shot 2013-07-03 at 12.42.43 PM  Circuit #4

Push: 30 Weighted Toe-Touches – Legs straight in air and with arms straight over chest, lift shoulder blades up and try to touch weight to your toes. Lower down and repeat.

Pull: 30 Leg Raises – While on your back, lower legs/feet as far down to the ground as you can get them without arching your back. As you exhale, pull legs back up to starting position.

Explosive Cardio: 50 Sets of Mountain Climbers (R+L=1 set)

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