Happy Birthday MLK ✊🏿

January 18, 2021

5

-

7

minutes warming up

18

-

minutes working out

Today is a mixture of posterior movements and jumping. First we're going front-to-back, side-to-side, then a little cardio topper with some running. The goal is to stay moving the entire 18 minutes playing around with your pacing, slower on the lunges, fast on the jumping movements, then just slightly uncomfortable on the run.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

18-min. As Many Rounds as Possible
30 Front Rack Split Squat
30 Jump Over
30 Lateral Lunges
30 Lateral Jump Over Object
400-m Run/500-m Row/Bike 0.7-mi

*Total reps for all movements, Split Squats/Lunges, perform 15/15.

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.

Split Squat‍
Pick a light-moderate weight where you you could do at least 15 unbroken in the first few rounds, but might have to break it up as you fatigue.

Options: perform without weight --> adjust to 20 reps total, 10 per side.
πŸ’ͺ hold onto a counter top surface or broomstick for balance.
🀰 modify to 20 Air Squats if pelvic pain persists.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Forward/Lateral Jumps
Choose an option where you can do the reps fast and in one set.

Options: adjust to 20 total reps --> skip/step each direction.
🀰 sub Toe Taps for forward, Lateral Toe Taps for lateral jumps.
Equipment: same as your weights for the workout.

Lateral Lunges
This can be done with or without weight and can be just as difficult without. Choose an option that allows you to push for full range of motion.

Options: perform without weight --> adjust to 20 reps total, 10 per side.
πŸ’ͺ only go down as far as you're comfortable.
🀰 modify to 20 Sumo Squats if pelvic pain persists.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Run/Row/Bike‍
The pace on the this should be slightly uncomfortable. Something you should maintain for the whole workout.

Options: adjust distances to 200-m/250-m/0.4-mi. respectively.
Inside Option: 2-min. AMRAP of 30 High-knees + 30 Butt-kickers.
🀰 perform a 2-min. fast walk or Farmer's Carry.

Optional Rest
πŸ’ͺ/🀰 add in a 1-min. rest between rounds.

Have a question? Chat with your coach.

Get Ready

βœ… Optional weight for Split Squats and Lateral Lunges.

βœ… Something about a couple inches to jump over.

πŸ‘Ÿ Distance mapped out for run.

Warm-up

5 Rounds
30-sec. Jump Rope or Toe Taps (🀰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🀰)
15-sec. Jumping Air Squats or Sumo Squats (🀰)

Then,
1-min. Pigeon Stretch, each leg

See warm-up details
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Happy Birthday MLK ✊🏿

January 18, 2021

5

-

7

minutes warming up

18

-

minutes working out

Today is a mixture of posterior movements and jumping. First we're going front-to-back, side-to-side, then a little cardio topper with some running. The goal is to stay moving the entire 18 minutes playing around with your pacing, slower on the lunges, fast on the jumping movements, then just slightly uncomfortable on the run.

‍

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.

2021-01-18 Happy Birthday MLK ✊🏿 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.

Front Rack Split Squat
Front Rack Split Squat

πŸ‘ Posterior Movements

Double Dumbbell Jump Over
Double Dumbbell Jump Over

Jumping Movements

Lateral Lunges
Lateral Lunges

πŸ‘ Posterior Movements

Lateral Jumps
Lateral Jumps

Jumping Movements