Stand and Sit, But in Reverse

June 16, 2021

6

-

minutes warming up

12

-

15

minutes working out

The summer Olympics are coming up so we have to brush up on our gymnastics. Today, we're practicing our holds in both an inverted position and a "seated" position. Either way, our core will be engaged to the max! Then, we have a burner at the end with some Push Presses and V-ups to really seal the deal.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Every Minute on the Minute for 8-min.
Even Min: 20-sec. Handstand Hold
Odd Min: 20-sec. L-sit

For Time:
12-10-8-6-4-2
Push Presses
V-ups

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.

Handstand Hold
Pick an option that will be challenging for 20 seconds, but where you will be able to maintain PERFECT position.

Options: perform kicking up to the wall —> perform a Wall-facing Handstand (Wall Walk up and then hold) —> perform with feet elevated on a box —> perform with knees elevated on box.
💪 perform Pike Hold.
🤰perform Overhead Hold.
Equipment: wall or couch/chair.

L-Sit
Pick an option that will be challenging for 20 seconds, but where you will be able to maintain PERFECT position.

Options: perform on the floor with hands on the ground or on DB handles —> perform between chairs —> perform with one leg straight for 10-sec. And the other bent, switching sides —> perform a Tuck Hold.
💪 perform a 10-20 sec. Hollow Hold (arms to sides or on the ground).
🤰 perform Quadruped Pose.
Equipment: the floor, DB handles, chairs.

Push Presses
Pick an option where you can do all the reps unbroken.

Equipment: barbell, dumbbells, kettlebells, backpack.

V-ups
Pick an option where you can do all the reps unbroken.

Options: with straight legs, touch your toes, then shins, then knees —> bend your knees and perform Tuck-ups.
💪 perform Alternating V-ups touching your knee.
🤰 perform Standing Single-leg Raises.

Load Too Light? Wanna Ramp Up?
Add a round of 14 to the beginning.

Have a question? Chat with your coach.

Get Ready

✅ Wall space or something to elevate legs for Handstand Holds.
✅ Something to elevate your arms for L-sit holds.
✅ Weight for Push Presses.

Warm-up

1-min. Bear Crawl - Bent Knees

3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side

1-min. Bear Crawl - Straight Legs

Then,
1-min. Child's Pose

See warm-up details
No items found.

Stand and Sit, But in Reverse

June 16, 2021

6

-

minutes warming up

12

-

15

minutes working out

The summer Olympics are coming up so we have to brush up on our gymnastics. Today, we're practicing our holds in both an inverted position and a "seated" position. Either way, our core will be engaged to the max! Then, we have a burner at the end with some Push Presses and V-ups to really seal the deal.

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.

2021-06-16 Stand and Sit, But in Reverse 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.

Handstand Hold
Handstand Hold

Shoulder Stability

L-sits
L-sits

Core Movements

Push Presses
Push Presses

Press Family

V-ups
V-ups

Core Movements