Happy Birthday, America!

July 5, 2021

5

-

7

minutes warming up

15

-

17

minutes working out

We're continuing the July 4th celebrations πŸŽ† Today's workout is about having fun. Use a heavy weight for the Weighted Swings and challenge yourself by adding a Burpee to your Star Jumps (it says optional, but do it for America!)

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

7 Rounds
4 Weighted Swings (American)
17 Star Jumps
Buy Out: 76 Sit-ups

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Weighted Swings
Options: perform to eye level instead of overhead --> perform to chest level --> increase to 6-8 reps if weight is too light.
🀰 perform Single-arm Swings.
Equipment: single weight like a kettlebell, dumbbell, bottle of water.

Star Jumps
πŸ’ͺ perform a Jumping Jack.
🀰 perform Lateral Toe Taps (with arms in the air), each side.
πŸ”₯ add in a BURPEE for every Star Jump!

Sit-ups
πŸ’ͺ Β perform Anchored Sit-ups
🀰  perform Seated Knee Lifts.

Have a question? Chat with your coach.

Get Ready

βœ… Weight for Swings.

Warm-up

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)

See warm-up details
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Happy Birthday, America!

July 5, 2021

5

-

7

minutes warming up

15

-

17

minutes working out

We're continuing the July 4th celebrations πŸŽ† Today's workout is about having fun. Use a heavy weight for the Weighted Swings and challenge yourself by adding a Burpee to your Star Jumps (it says optional, but do it for America!)

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2021-07-05 Happy Birthday, America! by Coach Janet

Movements

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.

Weighted Swings
Weighted Swings

It's All in the Hips

Star Jumps
Star Jumps

Jumping Movements

Sit-ups
Sit-ups

Core Movements