Are you busy with bbqs and fireworks the Fourth of July but looking to get in a quick kettlebell workout?

This workout is perfect for days when you are short on time but want to get something in.

I filmed this workout right in the heart of our nation, Washington DC and the top rung of the ladder is 50 for our 50 states. All my fellow nerds (OCDers ?) will understand the satisfaction I get from number symbolism. (Is there a word for that?) I know District of Columbia isn’t a state but I thought our nation’s capital deserved its own workout for my traveling state kettlebell workout routines.

Can you see the Washington Monument? If you watch the video you can also see the Lincoln Memorial.

Fourth of July (Quick) Kettlebell Workout

(Is the national anthem just so over the top in this video! )

1. Squats 50, 40, 30, 20, 10
2. Swings 10, 20, 30, 40, 50

Fifty rep ladders symbolizing our 50 states. Start with 50 squats followed by 10 swings. Rest. Then 40 squats and 20 swings. Rest. And so on until you finish with 50 swings and 10 squats for a total of 300 each.

Remember to squat deep and to really use those hips for the swings. I noticed I got a little lazy.

If you are feeling particularly hardcore you could go back up the squat and down the swing ladder for a total of 600 each.

We are going to Boston today to celebrate the 4th of July.  I’m excited but nervous. I’m not a crowd person but figured it will be  an “experience”. I’ve found as we have traveled the country this year my appreciation for the US has grown. The United States of America certainly isn’t perfect but I love her anyway.

Have a wonderful and safe 4th of July!

Do you do quick, long, or just skip workouts on holidays?  I think my kettlebells may get a rest today. I’m sure I’m going to get plenty of walking in Boston.

Hugs and High Fives,
Jenn

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Journey with our family on the road at New School Nomads as we take a year long RV road trip through the United States!

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