Help keep your group healthy and happy!
8
-
minutes warming up
16
-
minutes working out
Today's workout focuses on two things, getting our heart rate up and stability work. If there was a third focus it would be try not to trip! The first section in today's workout is 8 minutes of interval work to spike our heart rate up with some good effort alternating with short rest. The challenge will be to maintain a fast working pace with such short rest duration. I know you can do it!
The entire second part (minus the rest) is done in a plank position, so the challenge will to be maintain that the entire time with short rest duration.
As Many Rounds as Possible in 8-min.
30 Lateral Jumps, total
10 Lateral Burpees, total
Rest 30-sec. (included as part of AMRAP)
Then,
4 Rounds
30-sec. Plank Hold
1-min. Plank Drags
Rest 30-sec.
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.
Lateral Jumps
Pick an option that allows you to move quickly with minimal rest.
Options: lower height of object you are jumping over --> jump laterally on the ground.
💪/🤰 perform Lateral Step-overs.
Lateral Burpees
Pick an option that allows you to move quickly with minimal rest.
Options: reduce to 6-8 reps --> step-over instead of jump-over --> perform a Kick-back instead.
🤰 perform an Elevated Burpee with Lateral Step-over.
Plank Hold
Pick an option that is challenging to push yourself to hold for the entire 30 seconds.
Options: hold on toes and hands --> hold on knees and elbows --> reduce duration to 15-20 sec.
🤰 perform an Elevated Plank Hold for 15-30 sec.
Plank Drags
Choose a weight that is challenging but allows you to move with minimal rest.
Options: perform on knees instead of toes.
🤰 perform Single-arm Supported Fly.
Equipment
- One weight, like dumbells, kettlebells, or backpack.
- Use this for the Plank Drags and for Lateral Jumps and Burpees.
Have a question? Chat with your coach.
✅ One object of Lateral Jumps and Plank Drags.
🎶 Hump Day 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
16
-
minutes working out
Today's workout focuses on two things, getting our heart rate up and stability work. If there was a third focus it would be try not to trip! The first section in today's workout is 8 minutes of interval work to spike our heart rate up with some good effort alternating with short rest. The challenge will be to maintain a fast working pace with such short rest duration. I know you can do it!
The entire second part (minus the rest) is done in a plank position, so the challenge will to be maintain that the entire time with short rest duration.
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.
Jumping Movements
Burpee Family
Core Movements
Core + Pulling Movements
