How Long Can You Hold?

April 19, 2022

5

-

8

minutes warming up

15

-

minutes working out

Today, we have a mix of challenging gymnastic holds, that will challenge your control, and jumping, that will challenge your heart rate! The key here will be managing the two so you can maintain quality, but also get a good sweat! Bonus at the end will leave ya with a fun little burn.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

2-min. on the Clock
Max Wall Plank Hold
in the remaining time perform Single-unders/Double-unders

2-min. on the Clock
Max L-sit Hold
in the remaining time perform Single-unders/Double-unders

2-min. on the Clock
Max Reverse Plank Hold
in the remaining time perform Single-unders/Double-unders

2 Rounds

Bonus Round!
3-min. AMRAP
8 Side Plank Crunches, each side
24 Toe Taps, total

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Personalize It

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🔓 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.

Jump Rope
Pick an easy option that allows you to move and groove.

Options: perform Double/Single-unders or a mixture of the two → No Rope? Perform Weighted Jumping Jacks.
💪/🤰 perform Toe Taps until 1:30-1:45 each round with a 30-45 sec. rest before the next 2-min. interval.

Wall Plank Hold
Pick an option that allows you to hold 30-60 sec.

Options: feet higher against the wall = more shoulders, less core → feet lower against the wall = less shoulders, more core → perform with feet elevated on a stool/box/chair.
💪 perform regular Plank Hold (elbows or hands).
🤰 perform Elevated Plank Hold.

L-sit
Pick an option you can hold for at least 30 seconds.

Options: perform with both legs straight ahead → perform with one leg straight and the other bent → perform a Tuck Hold.
💪 perform max rep L-sit Foot Taps.
🤰 perform 60-sec. Dip Support Hold, feet on the ground.
Equipment: perform on the floor, between two chairs/stools.

Reverse Plank Hold
Pick an option you can hold for at least 30-60 seconds.

Options: perform on hands → perform on elbows (harder!)
🤰 perform Back-supported Glute Bridge Hold.
🔥 perform max duration hold single-leg Reverse Plank, supporting the body with only one leg at-a-time (one heel down and the other leg raised).

Side Plank Crunch
Should be an easy, unbroken difficulty.

Options: adjust to 6-8 reps per side → perform on elbow or hand.
💪/🤰 perform Side Plank Hip Lifts, each side.

Toe Taps
Options: tap onto elevated object → tap toe in front of you on the ground.

‍

Have a question? Chat with your coach.

Get Ready

✅ Wall space for Wall Plank.

✅ Jump Rope for Singles/Doubles.

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
‍

See warm-up details
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How Long Can You Hold?

April 19, 2022

5

-

8

minutes warming up

15

-

minutes working out

Today, we have a mix of challenging gymnastic holds, that will challenge your control, and jumping, that will challenge your heart rate! The key here will be managing the two so you can maintain quality, but also get a good sweat! Bonus at the end will leave ya with a fun little burn.

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.

2022-04-19 How Long Can You Hold? by Coach Cheryl

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.

Wall Planks
Wall Planks

Core Movements

L-sits
L-sits

Core Movements

Reverse Plank
Reverse Plank

Core Movements

Side Plank Crunches
Side Plank Crunches

Core Movements

Toe Taps
Toe Taps

Jumping Movements

Single-Unders
Single-Unders

Jumping Movements

Double-Unders
Double-Unders

Jumping Movements