Get Outside

June 22, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

Let's get outside today. This workout can be done with no weights or light weight on the Russian Twists. The goal is to get some steps in so even if you can't run, walking would be totally okay. If neither is really a convenient option, then your next best thing would be jump rope.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

5 Rounds
200-m Run/Walk OR 1-min. of Single/Double-unders
12 Staggered-hand Push-ups, total
24 Russian Twists, 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.

Run
Options: go faster or slower —> adjust to 100-m.
🤰 walk and use this as a recovery movement.

Jump Rope
Options: perform Double or Single-unders —> perform 1-min. of practice reps (skills & drills!).
🤰 perform low Step-ups (3-4”) at a slow, recovery pace.
No Rope? Perform Jumping Jacks.

Staggered-hand Push-ups
Options: raise/lower height of the object you’re using to elevate your hands —> perform on knees or toes —> adjust to 8-10 reps.
🤰 perform Quadruped Shoulder Taps.
Equipment: weights or books to elevate hands onto.

Russian Twists
Options: use a heavier or lighter weight —> have heels off the ground without weight —> place heels on the ground with weight.
🤰 perform Seated Side Reaches, total.
Equipment: single weight like a dumbbell, backpack, kettlebell.

Have a question? Chat with your coach.

Get Ready

📍200m run route mapped out or jump rope.
✅ Optional weight for Russian Twists

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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Get Outside

June 22, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

Let's get outside today. This workout can be done with no weights or light weight on the Russian Twists. The goal is to get some steps in so even if you can't run, walking would be totally okay. If neither is really a convenient option, then your next best thing would be jump rope.

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.

2021-06-22 Get Outside 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.

Single-Unders
Single-Unders

Jumping Movements

Staggered-hand Push-ups
Staggered-hand Push-ups

Pushing Movements

Russian Twists
Russian Twists

Core Movements

Double-Unders
Double-Unders

Jumping Movements