Don't have the equipment or not sure what to do? 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.
*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.
Run Pick an option where you can run the first 3 rounds at a slightly uncomfortable pace. Then, on the last one run, you're gonna go for it.
Inside Version: 2-min. Mountain Climbers & Butt-kickers (switch between as needed). 💪 adjust to 200-m. 🤰 200-m fast walk or inside version with Elevated Mountain Climbers and Butt-kickers at any speed. 🔥 600-800 m in place of each 400-m. Subs: Row 500m or Bike 0.7 mi./1,150 m.
Ninja Jumps These take a lot of coordination and explosive movement in the hips. Fun! They can be a little scary, so pick an option that you're first comfortable with and if/when you're ready to challenge yourself, you ramp up with speed.
Options: use a chair or low stool to support the upper body while jumping up → perform Tuck Jumps (💪) 🤰perform 1 Air Squat + 1 Standing Leg Lift (straight legs or bent knees), each side, for each rep.
Chair Dips Since the reps are relatively low, pick an option where you can do 4 unbroken while still feeling a challenge. By the last rep, there should be a struggle.
Options: straight legs in front of chair → bend the knees and use the whole foot to push off the ground. 🔥 place your body between two chairs and dip without feet touching the ground. Equipment options: chair, stool, couch, table.
Swings Use a medium to heavy weight where you can do 8 unbroken, but still feel resistance. If you're limited to lighter options, perform 8 Single-Arm Swings on each side. Options: Overhead → swing to eye-level. 💪/🤰 Russian Swings Equipment: Single dumbbell, kettlebell, backpack, or water bottle.