Help keep your group healthy and happy!
8
-
minutes warming up
15
-
minutes working out
New Year, New Monday! Starting the week with midline stability and some jumping. There's no rest between transitions today - don't worry you have the whole rest of the day to rest after you've finished the workout. Your goal is to try and move the entire time, keeping the sets as unbroken as possible.
1-min. Max Reps of Each Movement:
Plank Drags
Sit-ups
Single-unders
3 Rounds
Then,
6-min. As Many Rounds as Possible:
10 Plank Drags, total
20 Sit-ups
30 Single-unders
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.
Plank Drags
Pick a weight where you can maintain the movement for the whole minute but still feel challenged.
Options: adjust load → plank on knees (💪/🤰).
Equipment: Dumbbell, Kettlebell, or Backpack.
Sit-ups
Pick an option where you can maintain movement for the whole minute. These should be fast.
Options: anchor feet with weight → adjust to 10 reps for 6-min AMRAP (💪).
🤰Deadbug or Weighted Torso Twist.
🔥 perform Sit-ups with weight held at chest.
Single-unders
Pick an option where you can maintain movement for the whole minute or something you can do 30 reps unbroken.
Options: adjust reps in 6-min. AMRAP to 20.
(💪/🤰) 30 Low Step-ups or Step-Overs, total.
Equipment: if no rope, sub Jumping Jacks
Have a question? Chat with your coach.
✅ Weight option for Plank Drags.
✅ Jump rope.
⏱ Clock set to 15 minutes. Record number of rounds for second part.
🎶 Coach Cheryl's Playlist!
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
15
-
minutes working out
New Year, New Monday! Starting the week with midline stability and some jumping. There's no rest between transitions today - don't worry you have the whole rest of the day to rest after you've finished the workout. Your goal is to try and move the entire time, keeping the sets as unbroken as possible.
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.
Core + Pulling Movements
Core Movements
Jumping Movements
Jumping Movements
