Look Cute in Your Suit on 4th of July!

Oh hey, 4th of July cutie!!


We know all of you are getting ready to celebrate Independence Day!! Not only do we get to celebrate our country, but we also get to meet up with friends and family and spend quality time with our three favorite B words…BBQs, bathing suits and the beach!

We put together three 4th of July themed workouts to get you in the red, white and blue spirit! Get ready to slip into your star spangled bikini after these routines! You’re going to tone your waistline, arms, shoulders, abs and booty… perfect for rocking your cutest suit!

Let’s get it, girl!!


4th of July Bikini Workout


Stars & Stripes Workout

stars and stripes 4th of july workout tone it up


Look Cute in Your Suit Workout

These moves tighten your core, sculpt sexy shoulders and create a sleek upper back!

Go through the entire routine 2-3 times!


Front Raises

Sculpts shoulders and upper back!

Begin standing with feet together, knees slightly bent and a dumbbell in each hand. Hinge forward from the hips while engaging your core and maintaining a slight bend in the elbow. Keep neck neutral as you raise arms straight up so that your biceps are next to your ears. Slowly lower back down.

Complete 15 reps.


Starfish Crunch

Tones your entire core and strengthens hip flexors!

Begin laying on your back with arms and legs spread into a star shape. Using your core, lift your shoulders and legs off the ground and hug your knees to your chest. With control, slowly lower back down.

Complete 20 reps.


Tricep Pushup + Twist

Tones triceps, chest, shoulders, core and biceps!

Begin in a pushup position with a dumbbell in each hand. Make sure hands are directly below shoulders and core is engaged. With elbows tucked by your side, lower down until you reach a 90 degree angle with your arms. Push back up and open to the right while raising your right arm into the air. Return to start. Alternate sides with each rep.

Complete 16 reps.


Bent Over Row + Press

Tones biceps, lats and shoulders!

Hold a dumbbell in your right hand and step your legs about 3 feet apart. Bend left leg slightly and rest left arm on left thigh. Maintain a neutral spine as you lower the dumbbell down by your knee. Pull your elbow back so that the dumbbell is in line with your chest. From here, extend your arm above your head. Reverse the entire move until the dumbbell is back by your knee.

Complete 15 reps then switch sides.


Hip Dips

Sculpts waistline and shoulders!

Begin in a side plank with your supporting hand directly below your shoulder and opposite arm in the air. With core engaged, slowly lower hips down toward the ground. Reverse and press hips back up to start.

Complete 20 reps, then switch sides.


Rock the Boat

Tones obliques and strengthens hip flexors!

Begin in boat pose, holding a single dumbbell between both hands in front of your chest, elbows bent. Engage core and twist your upper body and dumbbell to the right. Repeat to the left side. Make sure to keep legs center and in place while only your upper body moves.

Complete 15 reps per side, 30 total.


Fuel up post workout with some of our favorite 4th of July recipes!

4th of july healthy recipes


Show us your creations on Instagram and the Community using the hashtag #TIUTeam!


  1. Can’t wait to do the look cute in your suit workout tonight after work! Thank you for clarifying how many on each side and how many total, that always confuses me XD

  2. Yay! 4th of July is not only my favorite holiday, its also my birthday. Big 30th. Going to be doing these till then. Going to be the healthiest and strongest I have ever been.

  3. these look awesome! Can’t wait to try them. Would you do these after the 5 daily moves? And in addition to the daily workout?

  4. This is great but PLEASE produce some new full workouts!!! This feels like scraped together daily moves masquerading as a new workout. I’m dying for a new ab workout. K&K really need to create one of each of these in video format. Its a fitness channel, it needs new material.

  5. I already did the booty call workout plus the 20 minute cardio this morning. Do I do all three of these workouts too? I am following the 8-week nutrition plan and only have M5 left. Do I get to have the smoothie too if I do these extra workouts?

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