Stars & Stripes Workout

Theme: Red = Strength 🔴 | White = Core ⚪ | Blue = Cardio 🔵
Do it circuit-style or as a fun challenge with friends!

⭐ Warm-Up (5 minutes)

• Jumping jacks – 1 min

• Arm circles – 30 sec each direction

• Bodyweight squats – 1 min

• High knees – 1 min

• Deep lunges with twist – 1 min

🔴 RED – Strength (Repeat 2–3 Rounds)

1. Firecracker Squats – 15 reps

2. Stars & Stripes Push-ups – 12 reps (scale as needed)

3. Rocket Lunges – 10 reps each leg

4. Patriot Plank to Push-up – 10 reps

5. Freedom Rows (with dumbbells or bands) – 12 reps each arm

⚪ WHITE – Core Burn (Repeat 2 Rounds)

1. Bald Eagle Bicycles – 30 sec

2. Statue of Liberty Sit-ups – 15 reps

3. Firework Flutter Kicks – 30 sec

4. Stars & Stripes Side Plank Dips – 10 each side

5. Liberty Leg Lifts – 12 reps

🔵 BLUE – Cardio Blast (2–3 Rounds, 30 sec each)

• Burpees (🎇 “Blast Offs”)

• Jump Squats

• Mountain Climbers

• Lateral Skater Jumps

• Speed Punches (channel that patriotic power!)

⭐ Cool Down (5 min)

• Forward fold

• Child’s pose

• Cobra stretch

• Seated twist (each side)

• Deep breaths, hands over heart

🧨 Optional Add-On Challenge:
"1776 Rep Burnout"
Do a mix of reps that add up to 1,776 — split with a group or keep it simple and do 17 squats, 76 jumping jacks, etc.