Help keep your group healthy and happy!
6
-
minutes warming up
20
-
22
minutes working out
The goal for the workout is to move at a comfortable-ish pace the entire time with little to know rest. This one will feel long so embrace the grind and try to push through and get all the work done.
Do this workout live with an attentive and entertaining coach!
Run 3-min.
5 Push-ups
10 Step-ups, total
15 Air Squats
Run 3-min.
10 Push-ups
20 Step-ups, total
30 Air Squats
Run 3-min.
15 Push-ups
30 Step-ups, total
45 Air Squats
Run 3-min.
20 Push-ups
40 Step-ups, total
60 Air Squats
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.
Run
Options: row/bike —>adjust to 2-min. —> walk/jog for 3-min.
💪/🤰 perform 2-3 min. fast walk/jog.
No Run Option: 3-min. AMRAP 30 Lateral Jogging High Knees + 30 Side Shuffle.
Push-ups
Options: adjust to 3-6-9-12 rep scheme, but harder variety —> perform Elevated Push-ups (no knees today!).
💪/🤰 perform 4-8-12-16 Elevated Push-ups.
Step-ups
Options: perform with weight —> perform without weight —> lower the surface you’re stepping onto (prioritize height over weight today).
Equipment: chair, stool, couch, etc. —> No equipment option: perform Split Squats, reps each side.
Air Squats
💪/🤰adjust to 10-20-30-40 reps, with the option of sitting down to a chair.
🔥 perform Jumping Air Squats.
🤰- choose Step-ups OR Air Squats, not both!
Have a question? Chat with your coach.
✅ Something to step on.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
20
-
22
minutes working out
The goal for the workout is to move at a comfortable-ish pace the entire time with little to know rest. This one will feel long so embrace the grind and try to push through and get all the work done.
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.
