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Hero Workout

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
“Hero Workouts” were created to honor the fallen military hero that each workout is named after. The three chosen Hero Workouts here are all simple bodyweight workouts, but may be done with additional weight like a backpack. The exercises are meant to be performed as quickly as possible with good form, taking rests as needed. Modifications are shown for each exercise, but you may also adjust the number of repetitions for any given exercise.
Choose one of the three listed Hero workouts to do.

WARM-UP
woman demonstrating joging woman demonstrating hip flexor stretch
woman demonstrating calf scoops  

 

THE LOREDO - 6 ROUNDS TOTAL
EXERCISES AND MODIFICATIONS
The amount of reps per exercise are as follows: 24 squats, 24 pushups, 24 walking lunges, and a 400 meter run. (use modification if needed)
woman demonstrating squats woman demonstrating modified squats
woman demonstrating pushups woman demonstrating modified pushups
woman demonstrating walking lunges woman demonstrating modified walking lunges

 

THE DEE - 4 ROUNDS TOTAL
EXERCISES AND MODIFICATIONS
The amount of reps per exercise are as follows: 40 squats, 30 hand release pushups, 20 burpees, and a 400 meter run. (use modification if needed)
woman demonstrating squats woman demonstrating modified squats
woman demonstrating hand release pushups woman demonstrating modified hand release pushups
woman demonstrating burpees woman demonstrating modified burpees

 

THE DONNA - 5 ROUNDS TOTAL
EXERCISES AND MODIFICATIONS
The amount of reps per exercise are as follows: 60 high knees, 30 burpees, 20 chair dips, and 10 squats. (use modification if needed)
woman demonstrating high knees woman demonstrating modified high knees
woman demonstrating burpees woman demonstrating modified burpees
woman demonstrating chair dips woman demonstrating modified chair dips
woman demonstrating squats woman demonstrating modified squats

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating pigeon stretch woman demonstrating pike stretch
woman demonstrating neck stretch  

 

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