Help keep your group healthy and happy!
8
-
12
minutes warming up
20
-
minutes working out
The one day out of the year where Coach Janet can get away with burpees. Coach Janet's only birthday wish is to keep the complaining at a minimum.
Do this workout live with an attentive and entertaining coach!
1984m on the Rower (1.23 mile run)
Then
2 Rounds
21 Front Squats
38 Burpees
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.
Row/Run
If you can't row, try to run or walk.
🤰 perform 10-min. walk/jog/stroller ride/baby carry.
Inside Version:
9 min AMRAP
21 Lateral Jumps
21 Renegade Rows
21 Mountain Climbers
Front Squats
Use a weight that feels challenging but still doable unbroken for at least 9-10 reps.
💪/🤰 perform Goblet Squats → Air Squats.
Burpees
Options: reduce reps to 21 😉
💪 perform Kick-backs.
🤰 perform Elevated Plank Shoulder Taps, total.
🤰 Additional Options
Rest: add in 1-min. rest after the 10-min. walk/jog.
Have a question? Chat with your coach.
📍1984m route mapped out.
✅ Weight for Front Squats.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
20
-
minutes working out
The one day out of the year where Coach Janet can get away with burpees. Coach Janet's only birthday wish is to keep the complaining at a minimum.
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.
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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.
Squat Family
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