Help keep your group healthy and happy!
6
-
minutes warming up
18
-
20
minutes working out
Today's workout goal is to go as hard as you can in each interval. Good news! You'll have equal parts work and rest so that you can do it all over again Try to keep your work times consistent throughout all 5 rounds.
Do this workout live with an attentive and entertaining coach!
5 Round Intervals
20 Rotational Planks, total
400-m Run
*Rest the amount of time it took to complete your previous round of work (1:1 work to rest)
No-Run Option:
20 Jogging Lateral High Knees, per side
20 Weighted Swings
20 Jumping Squats
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.
Rotational Plank
Options: keep the bottom leg that shoots across the body on the ground instead of elevated → adjust to 10-14 reps.
💪 perform with hands elevated on a chair/stool.
🤰 perform Elevated Arms-only Rotational Plank.
Run
Options: adjust to 200-m → 500-m Row → 0.75 mile Bike
🤰 perform a 200-m fast walk or 100-m Back-rack Carry (inside version)."
Have a question? Chat with your coach.
📍 400-m route mapped out.
Inside Version:
✅ Weight for Swings.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
18
-
20
minutes working out
Today's workout goal is to go as hard as you can in each interval. Good news! You'll have equal parts work and rest so that you can do it all over again Try to keep your work times consistent throughout all 5 rounds.
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.
Core + Shoulder Stability
Jumping Movements
It's All in the Hips
Squatting + Jumping Movements
