Help keep your group healthy and happy!
5
-
minutes warming up
12
-
15
minutes working out
Let's just get this out of the way...we're doing 50 burpees today. But the good news is that they're weighted burpees (wait, did I just make it worse). Because there's some resistance, it forces you to slow down and make this a more controlled movement which alleviates some of the lung burn. But just in case you missed that burning feeling, we added some jump rope to get your heart rate up. For the weighted movements, choose a weight where you can keep a consistent pace and still feel resistance.
Do this workout live with an attentive and entertaining coach!
Buy In:
25 Weighted Burpees
Then straight into,
4 Rounds
30 Double-unders or 50 Single-unders
12 Alt. Renegade Rows
Buy Out:
25 Weighted Burpees
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.
Burpees: reduce load, then perform without weight, cap at 3 min.
Jump Rope: option to perform 45 sec. worth of Double/Single-under practice, then perform Toe Taps onto your DB (touch foot to weight).
Renegade Rows: adjust the load, option to perform on the knees instead of toes.
Have a question? Chat with your coach.
✅ Weight option for burpees and row. Choose something that you can move at a continuous pace while still feeling challenged.
✅ Jump rope if you have it.
✅ Clock set to stopwatch.
2-3 Rounds
15 sec. High-knees
15 sec. Butt-kickers
5 Slow Inchworms (focus on hamstrings)
15 sec. Lateral Jumps (feet together)
15 sec. Scissor Jumps (front-to-back)
5 Plank Hand to Elbow Transfers
5
-
minutes warming up
12
-
15
minutes working out
Let's just get this out of the way...we're doing 50 burpees today. But the good news is that they're weighted burpees (wait, did I just make it worse). Because there's some resistance, it forces you to slow down and make this a more controlled movement which alleviates some of the lung burn. But just in case you missed that burning feeling, we added some jump rope to get your heart rate up. For the weighted movements, choose a weight where you can keep a consistent pace and still feel resistance.
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.
Burpee Family
Jumping Movements
Jumping Movements
Pulling + Core Movements
