Help keep your group healthy and happy!
10
-
minutes warming up
25
-
minutes working out
We have a long-ish workout today hitting some major muscle groups. Starting with the Bulgarian Split Squats was purposely done so that your legs are on fire going into the jumps and run.
*In the video Coach Janet says 20 minutes, but we all know we can't trust her! She definitely meant 25 minutes.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 25-min.
30 Bulgarian Split Squats, 15 per side
20 Box Jumps
10 Chair Dips
400-m Run
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.
Bulgarian Split Squats
You can challenge yourself by either increasing the elevation on the back leg or keeping the elevation low and using weights OR you can do both! Hold the weights at your side.
💪/🤰 perform Split Squats.
Equipment: barbell, dumbbells, kettlebells, backpack.
Box Jumps
Prioritze jumping over stepping and totally okay if you have to lower your elevation to do so.
Options: adjust height of surface —> jump over your weight —> perform 10-15 Ninja Jumps —> NO Step-ups today ;)
🤰perform Low Step-ups, total reps.
Equipment: box, chair, stool, stair step.
Chair Dips
Since the reps are relatively low on this, pick an option that will challenge you.
Options: perform between chairs —> perform in front of a chair with legs straight —> bend the knees and use more legs to offset.
🔥 add a weight to your hips or perform with feet OFF the ground!
Equipment: box, chair, stool, stair step.
Run
Options: adjust to 200-m —> 500-m Row —> 0.75 mile bike.
💪/🤰 walk/jog for 200-m.
Inside/Class Option:
2 Min AMRAP
20 Lateral Toe Taps
30 Butt Kickers
Have a question? Chat with your coach.
✅ Something to elevate your leg on for Bulgarian Split Squats.
✅ Something to jump on.
✅ Something to use for chair dips.
📍 Map out your 400m run.
4 Sets
10 Speed Skaters, total
10 Sumo Side Shuffle, each direction
20 Split Jumps, total
20 Long Lunge Mountain Climbers
Then,
1-min. Pigeon Stretch, each side
🤰 Mama Version
4 Sets
10 Curtsy Lunges
10 Sumo Side Shuffle, each direction
20 Split Squat
20 Elevated
Then,
1 min Standing Pigeon per side
10
-
minutes warming up
25
-
minutes working out
We have a long-ish workout today hitting some major muscle groups. Starting with the Bulgarian Split Squats was purposely done so that your legs are on fire going into the jumps and run.
*In the video Coach Janet says 20 minutes, but we all know we can't trust her! She definitely meant 25 minutes.
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.
