Dippin' Dots

January 23, 2021

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).

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Total Repetitions

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.

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.

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.

Get Ready

✅ Object(s) for Dips and Dip Hold.

✅ Designated space for running.

⏱ Keep an eye on the clock to measure your work and rest.

Warm-up

30-sec. Jumping Jacks / March in Place 🤰
8 Floor Presses / Elevated Push-ups 🤰
8 Superman Ts / Reverse Flyes 🤰

30-sec. High Knees / Marching High Knees in Place 🤰

10 Floor Presses / Elevated Push-ups 🤰
10 Superman Ts / Reverse Flyes 🤰

30-sec. Butt Kicker / Marching Butt Kickers 🤰

12 Floor Presses / Elevated Push-ups 🤰
12 Superman Ts / Reverse Flyes 🤰

30-sec. Forward-and-back Jumping Jacks / Toe Taps 🤰

See warm-up details
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Dippin' Dots

January 23, 2021

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.

2021-01-23 Dippin' Dots by Coach Cheryl

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.

Chair Dips
Chair Dips

Pushing Movements

Dip Support Hold
Dip Support Hold

Shoulder Stability

3-Point Shuttle Run
3-Point Shuttle Run

Running Movements