Don't Look Down

January 19, 2021

5

-

8

minutes warming up

20

-

minutes working out

Yesterday was all about the legs, today, we're moving it up to our core and arms. We have a combo of fast controlled movements paired with slower controlled movements. All movements will be done in a plank position so our midline will be doing some overtime today.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

5 Rounds
1-min. Decline Shoulder Taps
30-sec.  Decline Push-ups
Rest 1-min.
1-min.  Rotational Mountain Climbers
30-sec. Renegade Rows
Rest 30-sec.

*Score on each movement is total reps.

Personalize It

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.

🔓 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.

Decline Shoulder Taps
Choose an option where you can do most of the minute without dropping off.

Options: lower height of foot elevation --> perform on ground --> perform on knees.
🤰 perform Elevated Plank Shoulder Taps.
Equipment: stool or chair to elevate feet onto.

Decline Push-ups
Pick an option that will be challenging. Something where you will have to put in some effort. It's okay if you only get a few reps per round.

Options: lower height of foot elevation --> perform on ground --> perform on knees.
🤰/💪 perform Elevated Push-ups.
Equipment: stool or chair to elevate feet onto.

Rotational Mountain Climbers
Choose an option where you can do most of the minute without dropping off.

- Options: rotate only beneath the chest instead of touching opposite elbow --> perform regular Mountain Climbers.
💪 perform Bicycle Crunches.
🤰 perform Bird Dog Crunches or Standing Bicycles.

Renegade Rows
Choose a weight that is somewhat challenging, but where you can still move for the entire 30 seconds.

- Options: adjust load --> perform on knees.
💪 perform without load, just bringing hands up to the sides with no weight.
🤰 perform Single-arm Bent Over Rows, 15-sec. each side
Equipment: dumbbell(s) , kettlebell(s), or backpack.

Optional Rest

💪/🤰 increase rest to 1-min. at the end of each round instead of 30-sec.

Have a question? Chat with your coach.

Get Ready

✅ (Optional) Something to elevate your legs on.

✅ Object(s) for Renegade Rows.

⏱ Keep an eye on the clock to time your work.

🎶 Coach Janet's Playlist

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps

See warm-up details
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Don't Look Down

January 19, 2021

5

-

8

minutes warming up

20

-

minutes working out

Yesterday was all about the legs, today, we're moving it up to our core and arms. We have a combo of fast controlled movements paired with slower controlled movements. All movements will be done in a plank position so our midline will be doing some overtime today.

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

🔓 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.

2021-01-19 Don't Look Down 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 Shoulder Taps
Plank Shoulder Taps

Shoulder Stability + Core

Decline Push-ups
Decline Push-ups

Push-up Family

Rotational Mountain Climbers
Rotational Mountain Climbers

Mountain Climber Family

Renegade Rows
Renegade Rows

Pulling + Core Movements