Help keep your group healthy and happy!
8
-
minutes warming up
20
-
minutes working out
Today's workout is all about having fun - but I mean isn't it all about that every day? If you have a deck of cards handy, that would be best. If not, we have an option for you if you don't have a deck handy. If you REALLY want to have fun, take class today with Coach Janet and Coach Cheryl 😃
♥️ = Weighted Burpees
♦️ = Goblet Squats
♣️ = Weighted Sit-ups
♠️ = Rotational Mountain Climbers, each side
🃏 = 25 Regular Burpees
Pull one card at a time and do the corresponding movements above. The number of the card will be the number of reps of that movement.
Ace = 1 rep, Face Cards = 10 reps
Get through the entire deck OR until 20 minutes is up.
12 Weighted Burpees
25 Goblet Squats
12 Weighted Sit-ups
25 Rotational Mountain Climbers, total
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.
Choose an object for all the movements where you can do 10 reps unbroken. You should be able to move through the reps and still feel some resistance.
Burpees
- Adjust load OR perform regular Burpees instead.
- Beginners: perform Kick-backs.
Goblet Squat
- Adjust load.
- Beginners: perform Air Squats (no weight).
Weighted Sit-ups
- Adjust load OR perform regular Sit-ups.
- Beginners: perform Sit-ups with feet anchored with a weight.
Rotational Mountain Climbers
- Instead of touching your elbow to opposite knee, only bring your knee across your body to chest, then switch.
- Beginners: perform Mountain Climbers (rotational or not) with hands elevated on a surface: chair bottom, table top, etc.
- Weighted Burpees: pair of DBs, KBs, or backpack.
- Goblet Squat/Weighted Sit-ups: single DB, KB, or backpack.
Hearts: Kick-backs or Elevated Burpees*
Diamonds: Goblet Squats or Air Squats
Clubs: Weighted Torso Twists
Spade: Elevated Rotational Mountain Climbers, each side
Joker: Elevated Push-up
*With or without jump at top.
Have a question? Chat with your coach.
✅ Weight option for burpees.
✅ Weight option for sit-ups.
✅ Weight option for squats.
⏱ Deck of cards.
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
20
-
minutes working out
Today's workout is all about having fun - but I mean isn't it all about that every day? If you have a deck of cards handy, that would be best. If not, we have an option for you if you don't have a deck handy. If you REALLY want to have fun, take class today with Coach Janet and Coach Cheryl 😃
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
Squat Family
Core Movements
Mountain Climber Family
