July 4th Workout




Start with a 7-10 minute warm up, (we ran 1 mile). There are 7 exercises to be completed in 4 different rounds. The first and third rounds will be 17 reps of each of the seven exercises, while the second and forth rounds will be 76 reps of seven different exercises.

Round 1 & 3

  1. Front plank with swing kicks (right and left =1)
  2. Lunges with a bicep curl, finish with a shoulder press (17 reps on each leg)
  3. Burpees
  4. Side plank with rotation (right side only)
  5. 6 count body builders (burpee to plank jack)
  6. Side plank with rotation (left side only)
  7. Airplanes

Round 2 & 4

  1. Mountain climbers
  2. Tricep dips
  3. Push ups
  4. Squat jumps
  5. Glute bridges
  6. Body weight squats (opt. use weights)
  7. Russian twists

Cool down, stretch and enjoy your Independence Day!!!