Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
This workout has two focuses: going fast on the running portion to get nice and sweaty and then focusing on form, quality of movement, and strengthening the shoulders on the second portion.
Longer rests mean we want you to push hard (85%+) on each minute of work.
Perform as 1-min. of Shuttles, rest 60-sec. then 1-min. total of Dip work, rest 60-sec., repeat for a total of 5 sets (10-min. of work).
1-min. Max Reps
3-point Shuttle Run
Rest 60-sec.
2 Rounds
15-sec. Max Reps Dips
15-sec. Max Reps Dip Support
Rest 60-sec.
Perform 5 total sets.
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.
Dip
Choose an option where you can move the entire 15 seconds without stopping.
Option: use more leg assistance on the press out.
🔥 perform Dips Between Chairs, with or without feet on the ground.
Equipment: chair bottom or stool.
Dip Support
Choose an option where you can hold for 15 seconds, but definitely feel challenging, especially after the dips.
Options: Dip Hold with one foot on the ground --> then two feet.
Equipment: chair bottom or stool.
3-pt Shuttle Run
Choose a fast pace where you're able to maintain the entire minute.
Options: remove the touch on the turn-around --> slow the pace down.
Inside Option: perform Lateral Hand Pivots.
🤰 perform at a walk/jog pace or Side Shuffle.
Have a question? Chat with your coach.
✅ Object(s) for Dips and Dip Hold.
✅ Designated space for running.
⏱ Keep an eye on the clock to measure your work and rest.
30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts
30-sec. High Knees
10 Floor Presses
10 Superman Ts
30-sec. Butt Kicker
12 Floor Presses
12 Superman Ts
30-sec. Forward-and-back Jumping Jacks
🤰 Mama Version
30-sec.March in Place
8 Elevated Push-ups
8 Reverse Flyes
30-sec.Marching High Knees in Place
10 Elevated Push-ups
10 Reverse Flyes
30-sec. Marching Butt Kickers
12 Elevated Push-ups
12 Reverse Flyes
30-sec. Toe Taps
6
-
8
minutes warming up
20
-
minutes working out
This workout has two focuses: going fast on the running portion to get nice and sweaty and then focusing on form, quality of movement, and strengthening the shoulders on the second portion.
Longer rests mean we want you to push hard (85%+) on each minute of work.
Perform as 1-min. of Shuttles, rest 60-sec. then 1-min. total of Dip work, rest 60-sec., repeat for a total of 5 sets (10-min. of work).
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.
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.
