Given today is Thursday, July 4, 2025, we will create a workout with a fun and empowering tone.

Thursday Thunder Circuit

Date: July 4, 2025

Duration: 45 minutes

Focus: Full-body strength and cardio

Equipment: Dumbbells, kettlebell (optional), bodyweight

🌟 Warm-Up

1. Jumping Jacks (3 minutes) – Video

2. Leg Swings (30 seconds each leg) – Video

3. Dynamic Inchworm to Spiderman Lunge (2 minutes) – Video

4. Wall Angels (1 minute) – Video

5. Bear Crawl (1 minute) – Video

💥 Main Workout

Format: Circuit Training

Instructions: Perform each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds. Rest for 1 minute between rounds.

• Dumbbell Hammer Curls (40 seconds) – Demo (Use Similar Video)

• Dumbbell Alternating Lunges (40 seconds) – Video

• Plank Shoulder Taps (40 seconds) – Video

• Kettlebell Swings (40 seconds) – Video (Alternative: Bodyweight Jump Squats)

🔓 Optional Advanced Tier

This section is optional and for advanced users.

Instructions: Perform each exercise for 50 seconds, rest for 30 seconds.

• Dumbbell Renegade Rows to Push-Up (50 seconds) – Video

• Kettlebell Clean + Press (50 seconds per side) – Video

• Burpees (50 seconds) – Video

🚀 Finisher

Format: Tabata

Instructions: Perform each exercise for 20 seconds, rest for 10 seconds, repeat for 4 rounds.

• Mountain Climbers – Video

• Jump Squats – Video

Repeat if desired.

🧘 Cool-Down

1. Standing Quad Stretch – Video

2. Seated Forward Fold – Video

3. Chest Opener Stretch – Video

4. Child’s Pose – Video

🎯 Focus & Benefits

This workout focuses on building full-body strength and enhancing cardiovascular endurance. It combines strength training with cardio exercises to improve overall fitness.

💡 Pro Tip

Stay hydrated throughout your workout and focus on proper form over speed to maximize your results.

🔁 Reminder

For a more intense workout, consider adding heavier weights or more rounds in the main circuit.