Jumpin' Jehoshaphat!

April 20, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

We have a mix of challenging gymnastic holds and jumping today. The jumps are there to help increase your heart-rate, which will make the holds more challenging. For the holds, pick options that you have to work for, but are not impossible. They should at least be 30 second holds. Then, we're topping it off with a little bonus round at the end.

Coaching

Do this workout live with an attentive and entertaining coach!

Not Scored

2-min. on the Clock
Max Wall Plank Hold
in the remaining time perform Single-unders/Double-unders

2-min. on the Clock
Max L-sit Hold
in the remaining time perform Single-unders/Double-unders

2-min. on the Clock
Max Reverse Plank Hold
in the remaining time perform Single-unders/Double-unders

2 Rounds

Bonus Round!
3-min. AMRAP
10 Side Plank Crunches, each side
30 Toe Taps

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.

Jump Rope
Pick an option that allows you to move the entire time so that you can get your heart rate up.

Options: perform Double/Single-unders or a mixture of the two β€”> No Rope? Perform T-Jumps.
πŸ’ͺ/🀰 perform Toe Taps until 1:30-1:45 each round with a 15-30 sec. rest before the next 2-min. interval.

Wall Plank Hold
Pick an option that will challenge you.

Options: feet higher against the wall = more shoulders, less core β€”> feet lower against the wall = less shoulders, more core β€”> perform Plank Hold with feet elevated on a stool/box/chair.
πŸ’ͺ perform regular Plank Hold (elbows or hands).
🀰 option to perform Elevated Plank Hold.

L-sit
Pick an option you can hold for at least 30 seconds.

Options: perform with both legs straight ahead β€”> perform with one leg straight and the other bent β€”> perform a Tuck Hold.
πŸ’ͺ perform max rep L-sit Foot Taps.
🀰 perform 20 Seated Knee Lifts, total.
Equipment: perform on the floor, between two chairs/stools.

Reverse Plank Hold
Pick an option you can hold for at least 30 seconds.

Options: perform on hands β€”> perform on elbows (harder!)
🀰 option to perform Back-supported Glute Bridge Hold.
πŸ”₯ perform max duration hold single-leg Reverse Plank, supporting the body with only one leg at-a-time (one heel down and the other leg raised).

Side Plank Crunch
Options: adjust to 6-8 reps per side β€”> perform on elbow or hand.
πŸ’ͺ/🀰 option to perform Side Plank Hip Lifts, each side.

Toe Taps
Options: tap onto elevated object β€”> tap toe in front of you on the ground.

Have a question? Chat with your coach.

Get Ready

βœ… Wall or something to elevate your legs for Wall Plank.
βœ… Something to tap on for Toe Taps.

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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Jumpin' Jehoshaphat!

April 20, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

We have a mix of challenging gymnastic holds and jumping today. The jumps are there to help increase your heart-rate, which will make the holds more challenging. For the holds, pick options that you have to work for, but are not impossible. They should at least be 30 second holds. Then, we're topping it off with a little bonus round at the end.

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.

2021-04-20 Jumpin' Jehoshaphat 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.

Wall Planks
Wall Planks

Core Movements

Single-Unders
Single-Unders

Jumping Movements

Double-Unders
Double-Unders

Jumping Movements

L-sits
L-sits

Core Movements

Reverse Plank
Reverse Plank

Core Movements

Side Plank Crunches
Side Plank Crunches

Core Movements

Toe Taps
Toe Taps

Jumping Movements