red, white, and blue ❤️🤍💙

July 5, 2023

6

-

minutes warming up

21

-

minutes working out

Your goal today is to complete the round with enough time to give you about 1-2 minutes of rest within the 7 minute window. So, you should be working at a pace that is fast, but not so rushed that you're having to sacrifice form. Break up the push-up into manageable sets that will allow you to move with minimal rest.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Fastest Round

7 minutes on the clock:
Complete
200m Run
20 Weighted Swings
20 Push-ups
rest the remaining time
x3

Personalize It

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.

No Equipment Option
7 minutes on the clock:
Complete
200m Run
20 Kick Backs
20 Push-ups
rest the remaining time
x3

No Run Option
Replace 200m with 1-min of Single-unders

Have a question? Chat with your coach.

Get Ready

📍 200m route

✅ Weight for Swings

Warm-up

30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x

‍

See warm-up details
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red, white, and blue ❤️🤍💙

July 5, 2023

6

-

minutes warming up

21

-

minutes working out

Your goal today is to complete the round with enough time to give you about 1-2 minutes of rest within the 7 minute window. So, you should be working at a pace that is fast, but not so rushed that you're having to sacrifice form. Break up the push-up into manageable sets that will allow you to move with minimal rest.

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.

2023-07-05 red, white, and blue ❤️🤍💙 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.

Weighted Swings
Weighted Swings

It's All in the Hips

Push-ups
Push-ups

Pushing Movements