Name: Playbook - Sarah Herse - 1776 - Fourth of July Workout! (Bodyweight)
Uploaded: 2022-11-02T19:44:09.569Z
Duration: 30 min
Description: 1776 - Fourth of July Workout! (Bodyweight)

1776 workout
7 rounds of:
Jump Rope x 1 min (if no jump rope sub with mock jump rope)
Sit-ups x 7 reps
Push-ups x 7 reps
Jumping Lunges x 6 reps
*Rest 30 seconds between rounds

7 rounds of:
Jump Rope x 1 min (if no jump rope sub with mock jump rope)
Sit-ups x 7 reps
Push-ups x 7 reps
Jumping Lunges x 6 reps
*Rest 30 seconds between rounds

*if no rope available, sub with mock jump
Ropes* 

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

1776 - Fourth of July Workout! (Bodyweight)

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