Elevate My Front Leg What?

April 13, 2022

6

-

8

minutes warming up

20

-

minutes working out

Intervals today that combines intensity of Burpees, balance/strength/coordination of the Lunges, and endurance of the Sit-ups. Focus on going fast, then heavy, then consistent. Use your legs in the Anchored Sit-ups to help speed reps up, but also get in more of a leg/hip burn.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

In a 3-min. Window:
5 Burpees
10 Elevated Front Leg Lunges, total
Max rep Anchored Sit-ups in the remaining time
Rest 1-min.

5 Rounds

*Add 2 Lunges, total, each round.

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.

Burpees
Pick an option that allows you to move fast. This should take you no more than 20-25 seconds.

Options: adjust to 3-4 reps.
πŸ’ͺ perform Kick-backs.
🀰 perform Elevated Burpees.

Elevated Front Leg Lunges
Perform holding a challenging weight anywhere on the body.

Options: adjust weight and/or height of front leg elevation β†’
πŸ’ͺ Β perform without weight.
🀰 perform Lunges.
Equipment: chair, stool or stack of books to elevate front leg on. Weight to hold like barbell, dummbell(s), kettlebell(s), backpack.

Anchored Sit-ups
Your goal is to get as many as you can without rest in between reps - use those legs!

🀰 perform Legs-only Dead-bugs.
Equipment: your weights, bottom of your couch, backpack, or anything to weigh your feet down.

πŸ’ͺ/🀰 Additional Options
- Perform only 4 total rounds.
- Stop at the 2:30 mark and allow for 90-sec. rest."

‍

Have a question? Chat with your coach.

Get Ready

βœ… Something to elevate legs for Lunges.
βœ… Weight for Lunges.
βœ… Something to anchor the feet.

Warm-up

8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🀰)
Sit-ups or Standing Leg Lifts (🀰)
‍Front-to-back Lunges, total

*30 foot (approx 30-sec.) Bear Crawl after each round.

Then,
1-min. Couch Stretch, each leg

See warm-up details
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Elevate My Front Leg What?

April 13, 2022

6

-

8

minutes warming up

20

-

minutes working out

Intervals today that combines intensity of Burpees, balance/strength/coordination of the Lunges, and endurance of the Sit-ups. Focus on going fast, then heavy, then consistent. Use your legs in the Anchored Sit-ups to help speed reps up, but also get in more of a leg/hip burn.

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.

2022-04-13 Elevate My Front Leg What? 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.

Lunges
Lunges

Posterior Movements

Burpees
Burpees

Everyone's Favorite

Elevated Front Leg Lunges
Elevated Front Leg Lunges

πŸ‘ Posterior Movements

Anchored Sit-ups
Anchored Sit-ups

Core Movements