Help keep your group healthy and happy!
8
-
10
minutes warming up
18
-
minutes working out
The goal today is to stay moving with some light weight and LOTS of bodyweight control. The focus is to challenge yourself on your jumping high/far and also get a nice hamstring burn with those Swing and Pike-outs. Use Swings as a chance to mentally recover for the other movement in each couplet! Your goal is to increase pace and intensity each round.
Do this workout live with an attentive and entertaining coach!
7 min. AMRAP
7 Double DB Jump-overs
14 Single-arm Russian KB/DB Swings, total
Rest 2 min.
5 min. AMRAP
5 Dumbbell Kick-backs*
10 Single-arm Russian KB/DB Swings, total
Rest 2 min.
2 min. AMRAP
Pike-outs
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.
All movements: reduce load.
Jump-overs: either reduce the length of the Jump-over or skip over one foot at a time rather than jumping with two feet.
Pike-outs: perform Downward Dog to Plank.
Equipment: sub in a Box Jump for the Double DB Jump-over if you have it.
Things Around the House: chair, weighted backpack
Have a question? Chat with your coach.
✅ Two dumbbells or something similar to jump over.
✅ Weight option for single-arm swings. Should be a light option that you can do all the reps unbroken on each side.
✅ Weighted option for kick-backs. Should be a weight where you can do 5 unbroken.
⏱ Clock set to to stopwatch being mindful of your work/rest times.
2 Rounds, 5 of each:
Pike-out
Push-up
Kick-back
2 Rounds, 10 reps of each:
Jumping Jack
Lateral Jumps
Scissor Jumps (staggered stance)
2 Rounds, 5 reps each side:
Suitcase Deadlift
Single-arm Swing
8
-
10
minutes warming up
18
-
minutes working out
The goal today is to stay moving with some light weight and LOTS of bodyweight control. The focus is to challenge yourself on your jumping high/far and also get a nice hamstring burn with those Swing and Pike-outs. Use Swings as a chance to mentally recover for the other movement in each couplet! Your goal is to increase pace and intensity each round.
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.
