Help keep your group healthy and happy!
6
-
8
minutes warming up
19
-
minutes working out
Today's interval work is a nice mix of different movements targeting legs from the Lunges, core from the Sit-ups, and everything in between from the Burpees. Beware of those sneaky Lunge reps that increase each round making you work harder for those sit-ups.
In a 3-min. Window:
5 Burpees
10 Elevated Front Leg Lunges, total
Max rep Sit-ups in the remaining time
Rest 1-min.
Repeat again for a total of 5 Rounds, increasing Lunges reps by 4 each round.
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.
Burpees
Pick an option that allows you to move fast. This should take you no more than 20-25 seconds.
Options: adjust to 3-4 reps —> perform 5-7 HARD Push-ups.
💪 perform Kick-backs.
🤰 perform Elevated Burpees or Kick-backs.
Elevated Front Leg Lunges
You can do this with no weight or with weight. Your choice! But make sure you can move fast.
Options: adjust height of front leg elevation.
💪 perform without weight.
🤰 perform regular Lunges.
Equipment: chair, stool or stack of books to elevate front leg on. Weight to hold like barbell, dumbbell(s), kettlebell(s), backpack.
Sit-ups
Your goal is to get as many as you can without rest in between reps.
Options: perform with legs butterflied to the sides —> perform with legs straight ahead.
💪 perform Anchored Sit-ups OR Lying Leg Raises.
🤰perform Legs-only Dead-bugs, for quality.
💪/🤰 Additional Options
- Increase Lunges only by 2 reps each round.
- Perform only 4 total rounds.
Have a question? Chat with your coach.
✅ Something to elevate legs for Lunges.
✅ Optional weight for Lunges.
⏱ Set your timer to intervals 3 min work, 1 min rest.
Score is number of Sit-ups.
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
19
-
minutes working out
Today's interval work is a nice mix of different movements targeting legs from the Lunges, core from the Sit-ups, and everything in between from the Burpees. Beware of those sneaky Lunge reps that increase each round making you work harder for those sit-ups.
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.
