Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
18
minutes working out
We interrupt the Week of LOTR to bring you another birthday workout for our dear country. Today's session is about having fun and getting our sweat on for Murica!
Do this workout live with an attentive and entertaining coach!
Buy-in: 246 Double/Single-unders
7 Rounds
4 Star Jump + Jump over your weight
17 Swings (American)
Buy Out: 76 Sit-ups
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Jump Rope
Pick something you can move through fastt!
💪/🤰 perform Toe Taps.
No Equipment: perform Jumping Jacks.
Weighted Swings
Go with a light weight you can move through quickly! One set.
Options: perform to eye level instead of overhead → perform to chest level → decrease to 13-15 reps.
🤰 perform Single-arm Swings.
Equipment: single weight like a kettlebell, dumbbell, bottle of water.
Star Jump + Jump Over
Make these kinda challenging!
💪/🤰 perform 1 Lateral Toe Tap, each side + 1 Step-over your weight.
🔥 add in a BURPEE for every Star Jump!
Sit-ups
This may be a grind at the end of the workout, so make it easy on yourself to knock some reps out.
💪 perform Anchored Sit-ups or Flutter Kicks.
🤰 perform Seated Knee Lifts.
Have a question? Chat with your coach.
✅ Weight for Swings.
✅ Rope for Singles/Doubles.
12-9-6-3
Deadlift
Strict Press
Tuck Jumps
*Option to add load and distance/difficulty each round.
Then,
1-min. Downward Dog Pose
Mamas
12-9-6-3
Deadlift
Strict Press
Swings (chest level)
5
-
7
minutes warming up
15
-
18
minutes working out
We interrupt the Week of LOTR to bring you another birthday workout for our dear country. Today's session is about having fun and getting our sweat on for Murica!
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
.png)
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Jumping Movements
Jumping Movements
Jumping Movements
Jumping Movements
It's All in the Hips
Core Movements
