Help keep your group healthy and happy!
10
-
minutes warming up
16
-
minutes working out
Whether you're outside, hitting the pavement, or inside in class with us, we're looking at going HARD and INTENSE for short bursts, then resting. For our Class Version, jumping will be the name of the game, so get your calves and mind prepped!
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 16-min.
100-m Sprint
Rest 1-min.
Inside/Class Workout
As Many Rounds as Possible in 16-min.
5 Ninja (Cobra Kai) Jumps
Rest 30-sec.
10 HARD Tuck Jumps
Rest 30-sec.
15 Lateral Jogging High Knees, each side
Rest 1-min.
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.
Sprints
Make. These. HURT.
Options: adjust difficulty from sprint (9-10 out of 10) to a hard effort (7-8 out of 10) → increase rest to 90-sec.
💪/🤰 perform 100-m FAST power walk, resting as needed between sets (full recovery).
Ninja (Cobra Kai) Jumps
Challenge the difficulty here!
Options: perform 3-reps → perform in front of a chair, using it to help stand up.
💪 perform between two chairs, using the arms to push off the chair bottoms to help up.
🤰 perform 5-7 x 1 1/4 Squats.
🔥 perform jumping up ONTO a low surface.
Tuck Jumps
These should be the hardest and highest jumps of your LIFE!
Options: jump bringing knees to chest → jump bringing knees to level of hips.
🤰 perform Standing Single-leg Lifts, each side.
Lateral Jogging High Knees
GO. AS. FAST. AS. HUMANLY. POSSIBLE!
Options: touch hand to opposite ankle → opposite shin → opposite knee.
🤰 perform at a marching pace."
Have a question? Chat with your coach.
✅ Optional chairs for Ninja Jumps.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
16
-
minutes working out
Whether you're outside, hitting the pavement, or inside in class with us, we're looking at going HARD and INTENSE for short bursts, then resting. For our Class Version, jumping will be the name of the game, so get your calves and mind prepped!
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.
Jumping Movements
Jumping Movements
Jumping Movements
