The Forth Of July Star Spangled Workout!
50 Star Jumps
- Stand upright with your arms straight by your sides.
- Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
- Push off your feet jump straight up.
- Extend arms up in a Y
- Land in semi-squat to absorb and repeat the jump.
- Modify by taking out the jump
13 Push-ups
- Support your body on your toes (or kneed) and hands with your elbows bent and your chest nearly touching the floor.
- Push up to a straight arm position.
- Lower your body back to the start position and repeat.
- Keep your back flat and your hips in line with your shoulders throughout.
- Modify on the wall if you are just starting out!
17 Walking Lunges
- Stand upright arms by your sides, straight.
- Take a step forward, dropping your back knee down and leaning your torso slightly forward with your weight on your front leg.
- Push off front your foot and take a step forward, dropping down into a lunge on the other side.
- Continue walking forward.
76 Crunches
- Lie on your back with your knees bent and feet flat, place your hands to the sides of your head.
- Lift your head and shoulders off the floor, keeping your feet flat.
- Do not pull your head up with your hands.
- Lower your head and shoulders and repeat.
7 Burpees
- Start in the top of a push up position.
- Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
- Come to an upright position and jump into the air, raising your arms overhead.
- Return to the mid position and then jump your feet back out to a straight position.
- Modify on a bench or take out the push-up
4 Tuck Jumps
- Stand upright with your arms by your sides.
- Dip at the hips and knees into a semi-squat.
- Jump high into the air, driving up with your arms and bringing your knees into your chest.
- Land with both feet and dip at the hips and knees to absorb.
- Modify by doing 1 knee at a time or remove jump and just extending to toes.
So what is the significance of the numbers? Comment below and whoever get’s it first will win a prize!
