Workout at Home: Part 2- 4th of July Edition

Happy Fourth of July! I hope you all have enjoyed your long weekend with your family.  I know I have.  From grilled zucchini, shrimp and a little bit of my Mother’s delicious pound cake. I need a good at home workout.


Today, I have another special guest who was generous enough to give us a quick workout that will get your heart rate up.  Trey Anger of AngerWorkz has put together an at home workout for us beginners, that you can do while your family is taking their after lunch nap.  He’s also included some notes that will assist you when completing your workout.

From Trey: 

For the best results, it’s always good to keep your heart rate up but in a safe zone. This means bursts of full speed work outs and short breaks.  Here is a workout that should be performed 3-5 days out of the week depending on your level of endurance. Never over stress your body. Rest when needed and never break form. Form is very important in safety and results. Here we go. You always want to start an exercise with a warm up and a stretch. This again, will protect you from any injury on your joints and muscles.For the best results, it’s always good to keep your heart rate up but in a safe zone. This means bursts of full speed work outs and short br


  • Jog in place for 60 seconds
  • High knees for 60 seconds
  • Butt Kicks for 60 seconds.

(Repeat 2-3x)


  1. Jumping Jacks – 60 Seconds
    -Rest for 60 seconds or longer. Do not rest too long
  2. Wall Sit – 30-45 seconds
  3. Push-ups – go until failure
  4. Crunches – 25 to 30
  5. Burpees – 10-20 depending on your endurance level.
  6. Squats-25 to 30
  7. Plank Until failure

This will be the end of your workout. You can do this as many times as possible in a day but at least once a day for 3-5 times a week. Over time, you will feel yourself getting stronger and able to push yourself further. You can always switch up workouts the more you get into it. Remember to eat clean and drink plenty of water to fuel your body for the best results.

I’ve done this workout a couple of times and trust me, its perfect for when you want to get active but only have a limited amount of time and equipment.

I hope you all continue to enjoy your weekend.  Have fun with your families, but don’t forget about your body.  Celebrate with a good workout.

Stay Focused.  Be Blessed.

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