Cardio is Hardio

November 9, 2021

5

-

8

minutes warming up

14

-

minutes working out

Running on a Tuesday? It's our party and we can run if we want (you) to. Today's workout is a great mix of DEEP core work, shoulder strength and stability, and running. Your goal is to keep the Dips and L-sit Feet Taps consistent as the run tests your stamina.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 14-min.
7 Dips Between Chairs
14 L-sit Feet Taps
Run 400-m

Inside Version:
Replace every 400-m with
2-min. AMRAP
30 Single-unders
30 Bicycle Crunches, 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.

Dips Between Chairs
Options: perform with feet off of the ground —> perform with one toe/foot on the ground —> perform with both feet on the ground, using as much of your legs as needed to press.
💪/🤰 perform Chair Dips.
Equipment: two level surfaces like chairs, stools, etc.

L-sit Feet Taps
Options: adjust to 10-reps —> perform with one leg straight and the other bent —> perform with both knees bent.
🤰 perform Seated Side Reaches, each side.
Equipment: same surface as you used for your Dips!

Run
Options: perform 500-m Row or 2-min. Bike/Jog/Walk.
🤰 perform 2-min. Fast walk or Low Step-overs.

Inside Version
No Rope: perform T-Jumps.
Reps: option to reduce to 20-reps of each.

Have a question? Chat with your coach.

Get Ready

✅ 2 Chairs (same height).
📍400-m run route mapped out.

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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Cardio is Hardio

November 9, 2021

5

-

8

minutes warming up

14

-

minutes working out

Running on a Tuesday? It's our party and we can run if we want (you) to. Today's workout is a great mix of DEEP core work, shoulder strength and stability, and running. Your goal is to keep the Dips and L-sit Feet Taps consistent as the run tests your stamina.

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.

2021-11-09 Cardio is Hardio 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.

Dips Between Chairs
Dips Between Chairs

Pushing Movements

L-sit Foot Taps
L-sit Foot Taps

Core Movements

Single-Unders
Single-Unders

Jumping Movements

Bicycle Crunches
Bicycle Crunches

Core Movements