Holiday Swings

December 19, 2023

6

-

minutes warming up

20

-

25

minutes working out

Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire 30 seconds. The swings do not have to be unbroken, but try your best to work for most of the minute. The 400s should be fast so that you can really take advantage of the longer rest periods.

Coaching

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For Time

30-sec Wall Sit Hold
1-min. Max Rep Swings
400-m Run
Rest 2-min.
4 Rounds

Personalize It

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*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 Run/No Equipment Option
30-sec Wall Sit Hold
1-min. Max rep Push-ups
50 Mountain Climbers
50 Speed Skaters
Rest 2-min.
4 Rounds

Have a question? Chat with your coach.

Get Ready

✅ Wall space
✅ Weight for Swings
📍 400m run route

Warm-up

2-min of each:
Jumping Jacks
Childs Pose Y Raises
Quadruped Thoracic Rotations

‍

See warm-up details
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Holiday Swings

December 19, 2023

6

-

minutes warming up

20

-

25

minutes working out

Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire 30 seconds. The swings do not have to be unbroken, but try your best to work for most of the minute. The 400s should be fast so that you can really take advantage of the longer rest periods.

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.

2023-12-19 Holiday Swings 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.

Wall Sit
Wall Sit

Hold Movements

Weighted Swings
Weighted Swings

It's All in the Hips