Getting Over the Hump 🐪

March 3, 2021

6

-

minutes warming up

12

-

15

minutes working out

Today we're challenging our legs by mixing in a posterior movement with a dynamic one. AKA Your legs will be taxed from the lunges, so you're going to have to work for those box jumps. The Chair Dips are there to give your legs a quick little break.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

4-8-12-16-20-16-12-8-4
Reverse Lunges*, total
Box Jumps
In between each round 5 Chair Dips

*Suitcase Carry preferred.

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.

Reverse Lunges
Pick an option where you can do at leat 8 reps unbroken.

Options: hold anywhere instead of Suitcase —> eliminate the round of 20.
💪/🤰 perform without weight.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack --> if performing with one DB/KB, hold Suitcase (switch arms half way) or at the chest.

Box Jumps
When picking an option, pick one that prioritizes jumping over stepping if you can. For example, jump on a lower height versus step on a higher one.

Options: adjust height of jump —> perform Step-ups —> eliminate round of 20.
🤰 perform Toe Taps or Low Step-ups (no higher than 12”).
Equipment: box, chair, stool, etc. —> No equipment option: perform DOUBLE the # of Jumping Jacks.

Chair Dips
Pick an option that is challenging.

Options: legs straight in front, minimal assistance —> knees bent in front, using leg assistance.
🔥 perform with a weight held in the hip crease.

💪/🤰Additional Options
- Omit the round of 20.
- Add a 30-sec. rest after each rouond.

Have a question? Chat with your coach.

Get Ready

✅ Optional weights for lunges.  
✅ Something to step or jump on.
✅ Something to use for dips.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total

Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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Getting Over the Hump 🐪

March 3, 2021

6

-

minutes warming up

12

-

15

minutes working out

Today we're challenging our legs by mixing in a posterior movement with a dynamic one. AKA Your legs will be taxed from the lunges, so you're going to have to work for those box jumps. The Chair Dips are there to give your legs a quick little break.

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.

2021-03-03 Getting Over the Hump 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.

Reverse Lunges
Reverse Lunges

🍑 Posterior Movements

Box Jumps
Box Jumps

Jumping Movements

Chair Dips
Chair Dips

Pushing Movements