4th of July 1776 Rep Bodyweight Workout

Just finishing up at the gym now, and I’ll be off for some fun and relaxation over the Holiday weekend.

How about you? What do you have planned?

We did a fun and challenging “4th of July 1776 Rep Bodyweight Workout” at this morning’s boot camp sessions … and it’s a perfect one to do anywhere, anytime … because you can get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

4th of july 1776 rep workout

So check it out – you can crank this one over the weekend, or any time you’re away from the gym:

4th of July 1776 Rep Bodyweight Workout

*Mix it up and do different versions of each exercise, as listed below, for each round … don’t have to be super specific, just change it up as you go
*Do 8 rounds of the circuit with as little rest as possible (we capped the workout at 25 minutes at this mornings’s boot camp)
*The rep ranges of each exercise I choose for a very specific reason … they are just high enough to challenge you, but not high enough for your form to break down.
So stick to them! ;)
*Do the first round slow, as your warm up, then pick up the pace for the next 7

–  30 jumping jacks OR seal jacks OR x jacks
–  12 push ups OR close push ups OR wide push ups
– 21 bodyweight squats
– 12 inverted rows – overhand, underhand, or neutral grip
– 30 side to side OR front to back hops
– 14 regular OR cross – body mountain climbers
– 12 backwards OR front OR walking lunges each leg
– 30 high knees OR butt kicks (each leg)

(rest – then finish with)

– 10 burpees – every minute, on the minute, four rounds total (=40 burpees total)

Knock out that workout this weekend, or ANY time you’re away from the gym.

You’ll get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

Train hard, and talk soon -

- Forest Vance
Certified Progressive Calisthenics Instructor
ForestVanceTraining.com
ForestVance.com

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