Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
20
minutes working out
Hold on tight, this is going to be a bumpy ride. This workout is a test of stamina and your goal is to move consistently with minimal rest which will be challenging because you know, burpees. Make sure to thoroughly warm-up as this workout has the reputation of burning up the low back like a California wildfire.
10-20-30-40-50
Single-arm Snatches
15 Burpees Box Jump-overs in between each set
*20-min. time cap.
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.
Single-arm Snatches
Pick a light-moderate weight where you can do at least 10 reps without stopping.
Options: perform rep scheme 5-10-15-20-25 --> perform Single-arm Hang Snatches.
💪/🤰 perform 10-20-30-40 & omit the round of 50.
Equipment: single weight like dumbbell, kettlebell, backpack.
Burpee Box Jump-overs
Pick an option where you can do 15 with minimal rest.
Options: lower height of box --> perform a Step-over --> perform Kick-back instead of Burpee --> reduce to 10 reps between each round.
🤰 perform 10 Elevated Kick-back Step-overs.
Equipment: box stool or chair.
No Box Option: set 2 markers apart and jump over/across them for each Box Jump-over rep.
Have a question? Chat with your coach.
✅ Something sturdy to jump or step on.
✅ Object for Snatches.
🎶 Hump Day Playlist 🐪
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
15
-
20
minutes working out
Hold on tight, this is going to be a bumpy ride. This workout is a test of stamina and your goal is to move consistently with minimal rest which will be challenging because you know, burpees. Make sure to thoroughly warm-up as this workout has the reputation of burning up the low back like a California wildfire.
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.
It's All in the Hips
Burpee Family
