CLASS 045 BEGINS AUGUST 1! GET YOUR SPOT NOW

ALL LEVELS | STARS, STRIPES & SWEAT

by Amy Petersen

Happy Fourth, PATHFINDER's! Today's circuit-based workout is obviously themed for the holiday, and designed for group participation. The workout should take between 30-45 minutes to complete, of course YMMV depending on your workout partners. At the end of the WOD, we've included an optional cool-down ruck.

EQUIPMENT YOU NEED:

  • Workout timer app
  • OPTIONAL: Ruck, sandbag, or dumbbells

NOTES

  • This workout is designed to be scalable for individuals, pairs, or families
  • This workout has three sections: Stars (Cardio), Stripes (Strength), Liberty Lap (Ruck) to keep things fun and your possible workout buddies engaged.
  • This is a great workout to include your TrailBlazers! I've got a modified workout alongside the more challenging one for them. As always, modify as needed.
    • No jumping? Walk the exercise out
  • Complete 2–3 full rounds of all three sections.
  • Rest 1-2 minutes between rounds.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

WARM UP

5 x reps Jumping Jacks
10 x reps Air Squats
10 x reps Push-Ups

 

WORKOUT - Circuit Style

2-3 Rounds

⭐ STARS – Cardio Blast (Do Together)

Choose one of the following based on ability:

Adults/Advanced:

20 x reps Jumping Jacks
10 x reps Burpees
10 x reps Mountain Climbers HARD COUNT
10 x reps High Knees HARD COUNT

 

TrailBlazer Kids/Modified:

20 x reps Speed Skaters SOFT COUNT
10 x reps Touchdown Squats
10 x reps March (or Jog) in Place HARD COUNT
5 x reps Jumping Jacks

Then continue on to...

🎖️ STRIPES – Strength + Core

Each person completes 1 round (or pair up and alternate)

13 x reps

Squats
13 x reps Ruck (or Weight) Rows
13 x reps Push-Up (wall, incline, or regular)
13 x reps Walking Lunges
13 x reps Sit-Ups

Then continue on to...

LIBERTY LAP – Ruck or Walk

Take a 0.25 to 1 mile walk/ruck around the neighborhood, driveway, or trail.

 

© PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.

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