Perform each exercise in order for 20 reps, Repeat for a total of 3 rounds.
Star Plank- Come into full plank, reach opposite arm and opposite leg, alternating for a total of 20 (10 each side) keeping hips square to floor.
Firework Lunge- Step back into a lunge, then bring knee straight up towards chest (balancing on one foot) reach arms straight up towards ceiling. 10 on one side, then switch.
Star Spangled Abs- Come into a full plank, bring knee out side and towards shoulder, opposites knee, then 2 plank jacks. That is one rep.
Red White and Burpee- From standing, place hands on floor, step or jump back to plank, do one push-up, jump feet into low squat, return to standing. That is one rep.
Squats and Stripes- Step right foot out to side, bring arms to a T, return to center. Do 10 reps and switch to left side.
Tricep Bursts- Using a chair or bench, place hands on seat, fingers facing towards body, glutes in front of the seat, bend elbows to come into a tricep dip and add right knee coming toward chest as you dip. Do 10 reps and switch to left side.
Glute Explosion- Squat, dropping glutes low and chest staying up, return to standing and add a star jump (legs and arms come into an X as you jump). That is one rep, repeat for 20.
Get ready for a day of fun, food, friends and family. I want to say a huge thank you for all the men and women that defend and protect this great country so we can enjoy beautiful days like today.
Coffee Peace N' Homesteadin 