Need for Speed

May 15, 2021

6

-

8

minutes warming up

15

-

minutes working out

We've got a LOTTA leg action today that will challenge not only your stamina, but SPEED! The goal for today is to move consistently with light load to keep an even pace the whole time.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 16-min.
8 Seated Pistols, total
10 Weighted Swings
12 Speed Skaters to Target, total

Buy Out For Time!
50 Jumping Lunges, total

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.

Seated Pistols
Should be a medium difficulty where you can do all reps in a row, but still a challenge.

Options: reduce to 6 reps.
💪/🤰 option to perform Front Foot Elevated Lunges.

Weighted Swings
Pick a light-medium weight where you can do all of the reps in a row but the weight may become hard towards the last few rounds.

Options: perform only to the level of the eyes or chest --> adjust to 8 reps.
🤰 option to perform Single-arm Swings, total reps.
Equipment: single weight like kettlebell, dumbbell, or jug of water.

Speed Skater to Target
Should be a distance where you can go back-and-forth without stopping.

Options: move targets closer to one another --> perform 8 reps --> perform without touching a target.
🤰 option to perform Side Shuffle, steps per side.
Equipment: two markers or targets to touch with your hands.

Jumping Lunges
This should be QUICK! Difficulty where you can complete in less than 2-min.

Options: adjust to 30 reps.
💪/🤰 remove the jump and perform regular Lunges.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Swings.
✅ Target for Skaters.
✅ Something to sit on for Seated Pistols.

Warm-up

8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
‍Front-to-back Lunges, total

*30 foot (approx 30-sec.) Bear Crawl after each round.

Then,
1-min. Couch Stretch, each leg

See warm-up details
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Need for Speed

May 15, 2021

6

-

8

minutes warming up

15

-

minutes working out

We've got a LOTTA leg action today that will challenge not only your stamina, but SPEED! The goal for today is to move consistently with light load to keep an even pace the whole time.

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.

2021-05-15 Need for Speed 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.

Weighted Swings
Weighted Swings

It's All in the Hips

Speed Skater to Target
Speed Skater to Target

Jumping Movements

Jumping Lunges
Jumping Lunges

Posterior 🍑