Keep it πŸ’―

March 1, 2022

6

-

8

minutes warming up

10

-

12

minutes working out

100 reps sounds like a lot, but it will be over before you know it! Make sure you break up the reps into manageable sets. Even though there's a Sit-up "penalty", the goal isn't to go unbroken. Pick personalized options that will challenge you.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

100 Push-ups
100 Weighted Russian Twists, total
*Every time you break, complete 8 Weighted Sit-ups

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Push-ups
Pick an option where you can do at least 10 unbroken to start off. That number may decrease as you get later into the reps and that's okay. It should feel hard.
Options: Descend from toes, push-up from knees β†’ On the knees β†’ Elevated Push-ups
πŸ’ͺ adjust to 50 reps
🀰 perform 50 Elevated Push-ups.
πŸ”₯ Decline Push-ups
πŸ”₯πŸ”₯ Spiderman Push-ups

Russian Twists
Pick an option where you can do at least 25 reps unbroken. This should feel challenging, but you should still be able to do big sets.

Options: perfrorm with no weight, just hands touching the ground side-to-side.
πŸ’ͺ adjust to 50 reps
🀰 perform 75 Weighted Torso Twists.
Equipment: dumbbell, kettlbell, backpack

Weighted Sit-ups
Pick an option where you can do 8 reps unbroken.

Options: reduce to 6 reps β†’ perform unweighted.
πŸ’ͺ perform 5 reps with no weight.
🀰 perform no penalty, instead, perform a Buy In/Out of 1-min. Farmer's Carry.

🀰Additional Option
Partition reps as needed, so break up the 50 and 75 however you'd like.

Have a question? Chat with your coach.

Get Ready

βœ… Weight for Floor Presses.
βœ… Weight for Russian Twists and Sit-ups.

Warm-up

30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts

30-sec. High Knees

10 Floor Presses
10 Superman Ts

30-sec. Butt Kicker

12 Floor Presses
12 Superman Ts

30-sec. Forward-and-back Jumping Jacks

‍

🀰 Mama Version

30-sec.March in Place
8 Β Elevated Push-ups
8 Β Reverse Flyes

30-sec.Marching High Knees in Place

10 Elevated Push-ups
10 Reverse Flyes

30-sec. Marching Butt Kickers

12 Elevated Push-ups
12 Β Reverse Flyes

30-sec. Toe Taps

See warm-up details
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Keep it πŸ’―

March 1, 2022

6

-

8

minutes warming up

10

-

12

minutes working out

100 reps sounds like a lot, but it will be over before you know it! Make sure you break up the reps into manageable sets. Even though there's a Sit-up "penalty", the goal isn't to go unbroken. Pick personalized options that will challenge you.

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2022-03-01 Keep it πŸ’― 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.

Push-ups
Push-ups

Pushing Movements

Russian Twists
Russian Twists

Core Movements