Your 4th Of July Workout

  • By Jené Shaw
  • Published Jul 3, 2014
  • Updated Jul 2, 2016 at 9:09 AM UTC

Offset your hot dogs and beer with one of these themed workouts.

The sooner you get your workout in on the 4th, the sooner you can get to the grill. Here are two bang-for-your-buck options to add some bike/run/strength flavor to your Fourth of July.

Red, White and Blue Brick

Red = Run
White = Burpees or plyometric of choice
Blue = Bike

20 min easy

Main set
RED 10 min out and back: Run 5:15 out, try to get back to starting point in 4:45
WHITE 13 for each original state
BLUE 15 min build as 5 min easy / 5 min moderate / 5 min hard
WHITE 13 for each original state

RED or BLUE 10 min easy

More brick tips and workouts.

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Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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