236 rep workout for america’s 236th birthday

America is aging so gracefully. What a bitch.

While none of us will make it to 236 years old, we can hope to make it to 100 by living a healthy, happy life. For today’s workout, you’ll do 1 rep for each year of this country’s life—because what better way to celebrate America’s birthday than by kicking this current obesity epidemic in the big fat butt?

This workout is quick (10-15 minutes) but intense if you push your hardest. Even though it was brief, it got my heart rate racing and I was all sorts of sweaty (attractive, I know). This workout is great for sneaking in to super busy days, or the perfect routine to burn through before going for a run or doing another form of cardio.

  • 30 Star (Spangled) Burpees: In this burpee variation, squat down with hands on ground and jump back into a plank position with your legs stretched outward (in a star position). Jump legs back in, stand and jump, extending arms and legs outward (again, like a star).
  • 30 Frog Hops: Squat down, legs wide apart, with fingers touching ground. Jump upward like frog and land back in starting deep squat position.
  • 20 Side Plank Scissors (Right): In a side plank position, raise top foot upward, keeping leg straight, and then bring back down.
  • 20 Side Plank Scissors (Left): Same thing, different leg.
  • 30 Plank Jacks: In plank position, jump legs outwards and then in (like a horizontal jumping jack).
  • 50 High Knees: Stand tall, hold hands out in front of you, and bring your knees up to meet them, alternating quickly (clearly I’m not actually doing them to speed in the picture…you caught me).
  • 20 Full-Body Crunch: Sit on floor, hands lightly on ground by your sides for support, and lean back with legs outstretched and hovering off the ground. Bring knees in towards chest, sitting up straight to meet them. Lean back, stretching legs straight back outward.
  • 20 Jump Lunges: Start in a lunge position and jump up, landing back in a lunge position with the opposite leg in front. Knees should be bent at a 90 degree angle; watch you don’t bang your back knee on the ground.
  • 16 Chatarunga (Dive Bomber/Down Dog) Push Ups: I’ve heard lots of names for this move. If you practice yoga you’re probably familiar with this motion. For this push-up variation, start in a Down Dog position and dive downward, swooping up into Up Dog. If you have the upper body strength (I don’t quite yet), reverse the movement, swooping back into Down Dog. Otherwise, just return to the starting position.

Happy Birthday, America! I’ll now negate all the hard work I just did in your honor by drinking copious amount of cold beer on the beach all day tomorrow.

How American of me.



  1. Awesome ! And no fancy equipment needed. I love it.

  2. that’s a killer workout. will be good for when i’m out of town, away from a gym, and in a rush!

    hey! i nominated you for a “beautiful blogger” award. basically, i like your blog. so i picked you and 6 other bloggers. you’re supposed to write 7 things about yourself, put the beautiful blogger image on your post, and nominate 7 other bloggers.

  3. meganwhitney says:

    Reblogged this on Meganwhitney's Blog and commented:
    This person wants to kill me. I guess I’ll be trying this at the gym tomorrow.

  4. Love it! I keep reflagging your stuff because it’s so good. Also, your photos ROCK.

  5. Reblogged this on Yoga in Melbourne and commented:
    If you ever needed a goal for yoga class folks, here it is. 15 minutes to super-strength.

  6. Reblogged this on Real World Issues, Real Talk..

  7. Anonymous says:

    Love your blog! Can’t wait to try these out!

  8. Anonymous says:

    This did not take me 10-15mins!! Between catching my breath and getting the courage to do the next exercise.. More like 40mins!!

    But great workout! Thanks!!

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