Help keep your group healthy and happy!
6
-
minutes warming up
16
-
minutes working out
Today, we're getting uncomfortable! Like, really uncomfortable. We want to move super fast in these short spurts. There's plenty of rest in between to recover so that you can hit it hard again.
Do this workout live with an attentive and entertaining coach!
12 Rounds
20-sec. SPRINTS
Rest 1-min.
4 Rounds
20-sec. of Jumping Lunges
Rest 1-min.
20-sec. of Bulgarian Split-stance Jumps, right
Rest 1-min.
20-sec. of Bulgarian Split-stance Jumps, left
Rest 1-min.
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.
Sprints
💪/🤰 perform at a moderately challenging pace for 45-sec. on, 45-sec. rest.
Jumping Lunges
💪/🤰 perform Walking Lunges.
Bulgarian Split-stance Jumps
Options: raise or lower height of the back leg.
💪 perform Scissor Jumps.
🤰perform low Lateral Step-ups, right, then left.
Rest
🤰 option to reduce rest to 30-60 sec. or whatever feels like a full recovery.
Have a question? Chat with your coach.
✅ For inside version: something to elevate your leg on for Bulgarian Split Squats
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
16
-
minutes working out
Today, we're getting uncomfortable! Like, really uncomfortable. We want to move super fast in these short spurts. There's plenty of rest in between to recover so that you can hit it hard again.
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.
Posterior 🍑
Jumping Movements
