Step it Up

July 20, 2021

6

-

minutes warming up

15

-

minutes working out

To be fair, we haven't done burpees in two whole weeks. We thought we'd bring it back with a vengeance. Today's workout mixes up bodyweight and weighted burpees for an all out burpee-palooza.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 5-min.
4 Weighted Burpees
8 Weighted Step-ups, total

Rest 1-min.

As Many Reps as Possible in 1-min.
Weighted Burpee Step-ups

Rest 1-min.

As Many Rounds as Possible in 5-min.
4 Burpees
8 Box Jumps

Rest 1-min.

As Many Reps as Possible in 1-min.
Burpee Box Jumps

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.

Weighted Burpees
Pick a weight that feels challenging.

💪 perform a Kick-back.
🤰 perform Deadlifts.
Equipment: dumbbells, kettlebells, backpack.

Weighted Step-ups
Pick a weight and height that feels challenging.

Equipment: dumbbells, kettlebells, backpack.
No Equipment Option: perform Lateral Step-overs.

Weighted Burpee Step-ups

💪 perform a Kick-back instead of Burpee.
🤰 perform 1 Deadlift + 1 Step-up or Step-over.
Equipment: dumbbells, kettlebells, backpack.
No Equipment Option: perform Burpee + Lateral Step-overs.

Burpee
💪 adjust to 2-3 reps or perform Push-ups.
🤰 perform Elevated Burpees.

Box Jumps
Pick a height where you can jump easily on. ‍

Options: keep it a jump, no Step-ups today.
💪 perform Quick Jumps.
🤰 perform Toe Taps, each leg.
Equipment: elevated surface like box, chair, stool, stairs.
No Equipment Option: perform Jump-overs.

Burpee Box Jumps
💪/🤰 perform 1 Elevated Burpee + 2 Toe Taps, each side.
No Equipment Option: perform Lateral Burpees.

Pick a weight that feels challenging.

Have a question? Chat with your coach.

Get Ready

✅ Something to step on.
✅ Weight for Burpees and Step-ups.

Warm-up

Every Minute on the Minute for 6-min.:
Min. 1: 6 Single-leg Deadlifts, each side
Min. 2: 12 Half Man-makers
Min. 3: 48 Double/Single-unders

Then, 30-sec. each side:
Hurdler Stretch
Behind-the-neck Tricep Stretch

🤰 Mamas
Every Minute on the Minute for 6-min.:
Min. 1: 6 Bird Peckers, each side
Min. 2: 12 Bird Dogs
Min. 3: 24 Low Step-ups, total

See warm-up details
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Step it Up

July 20, 2021

6

-

minutes warming up

15

-

minutes working out

To be fair, we haven't done burpees in two whole weeks. We thought we'd bring it back with a vengeance. Today's workout mixes up bodyweight and weighted burpees for an all out burpee-palooza.

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.

2021-07-20 Step it Up 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.

Weighted Burpees
Weighted Burpees

Burpee Family

Burpees
Burpees

Everyone's Favorite

Box Jumps
Box Jumps

Jumping Movements

Burpee Box Jumps
Burpee Box Jumps

Burpee Family