Help keep your group healthy and happy!
5
-
7
minutes warming up
10
-
12
minutes working out
Another day, another two movements. Good news, it's only 4 reps at time! Your goal today is to get this done as fast as possible, making sure to go full range of motion on the back squats.
10 Rounds
4 Box Jump Overs
4 Back 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.
Box Jump-overs
Options: jump over your weight (no step-ups or step-overs today!)
🤰 perform 10 Toe Taps, total reps.
Equipment: box/bench/chair —> no equipment to jump onto or over? Perform 2-3 Ninja Jumps.
Back Squats
Options: weight too light? perform 6-8 reps.
💪/🤰perform 5-6 reps and not quite as heavy (medium weight).
Equipment: barbell, dumbbell(s), kettlebell(s), backpack —> no equipment? Perform Jumping Air Squats.
💪/🤰Additional Options
15-sec. rest after each round.
Have a question? Chat with your coach.
✅ Weight for Back Squats.
✅ Something to jump on or over.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
10
-
12
minutes working out
Another day, another two movements. Good news, it's only 4 reps at time! Your goal today is to get this done as fast as possible, making sure to go full range of motion on the back squats.
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.
Squat Family
Jumping Movements
