Monday #1

January 4, 2021

8

-

minutes warming up

15

-

minutes working out

New Year, New Monday! Starting the week with midline stability and some jumping. There's no rest between transitions today - don't worry you have the whole rest of the day to rest after you've finished the workout. Your goal is to try and move the entire time, keeping the sets as unbroken as possible.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

1-min. Max Reps of Each Movement:
Plank Drags
Sit-ups
Single-unders
3 Rounds

Then,
6-min. As Many Rounds as Possible:
10 Plank Drags, total
20 Sit-ups
30 Single-unders

Personalize It

Don't have the equipment or not sure what to do?Β Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

πŸ”“ Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Plank Drags
Pick a weight where you can maintain the movement for the whole minute but still feel challenged. ‍

Options: adjust load β†’ plank on knees Β (πŸ’ͺ/🀰).
‍Equipment: Dumbbell, Kettlebell, or Backpack.

Sit-ups
Pick an option where you can maintain movement for the whole minute. These should be fast. ‍

Options: anchor feet with weight β†’ adjust to 10 reps for 6-min AMRAP (πŸ’ͺ).
🀰Deadbug or Weighted Torso Twist.
πŸ”₯ perform Sit-ups with weight held at chest.

Single-unders
Pick an option where you can maintain movement for the whole minute or something you can do 30 reps unbroken.

Options: adjust reps in 6-min. AMRAP to 20.
(πŸ’ͺ/🀰) 30 Low Step-ups or Step-Overs, total.
Equipment: if no rope, sub Jumping Jacks

Have a question? Chat with your coach.

Get Ready

βœ… Weight option for Plank Drags.

βœ… Jump rope.

⏱ Clock set to 15 minutes. Record number of rounds for second part.

🎢 Coach Cheryl's Playlist!

Warm-up

8-min. EMOM
Min 1- 16 Renegade Rows or Bent Over Rows (🀰)
Min 2 - 40-sec. Reverse Plank Hold or Glute Bridge (🀰)
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold or Glute Bridge (🀰)

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

See warm-up details
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Monday #1

January 4, 2021

8

-

minutes warming up

15

-

minutes working out

New Year, New Monday! Starting the week with midline stability and some jumping. There's no rest between transitions today - don't worry you have the whole rest of the day to rest after you've finished the workout. Your goal is to try and move the entire time, keeping the sets as unbroken as possible.

‍

Instructions, personalization options, and video demos are available for members only.

πŸ”“ Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-01-04 Monday #1 by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Plank Drags
Plank Drags

Core + Pulling Movements

Sit-ups
Sit-ups

Core Movements

Single-Unders
Single-Unders

Jumping Movements

Double-Unders
Double-Unders

Jumping Movements