Help keep your group healthy and happy!
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.
Do this workout live with an attentive and entertaining coach!
100 Push-ups
100 Weighted Russian Twists, total
*Every time you break, complete 8 Weighted Sit-ups
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.
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 → On the knees → Elevated Push-ups
💪 adjust to 50 reps
🤰 perform 50 Elevated Push-ups.
🔥 Decline Push-ups
🔥🔥 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.
💪 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 → perform unweighted.
💪 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.
✅ Weight for Floor Presses.
✅ Weight for Russian Twists and Sit-ups.
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 Elevated Push-ups
8 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 Reverse Flyes
30-sec. Toe Taps
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.
🔓 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.
Pushing Movements
Core Movements
