Help keep your group healthy and happy!
7
-
minutes warming up
12
-
15
minutes working out
Everyone loves a good deal. Today's workout has two parts. The first part is 6 minutes and your goal is to get as far as you can in the sequence as possible. The second part depends on you how far you got in the first part so don't forget where you end up. That part will be for time and it's meant to be quick, so move it!
Do this workout live with an attentive and entertaining coach!
As many rounds as possible in 6-min.
2-4-6-8-10... continue to add 2 reps
Squat + Reverse Lunge (Right) + Reverse Lunge (Left) with weight
*30 Single/Double-unders in between each set
Rest 2-min.
For Time:
Start where you left off and descend back down to 2 but with Jumping Squat + Jumping Lunges (no weight)
*1 rep = 1 Squat + 1 Lunge + 1 Lunge, repeat.
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.
Squat
Pick a moderate weight where you'll be able to do at least the first few rounds unbroken, but will be challenging the later rounds.
Options: perform to a box/chair.
Jumping Squat
Pick an option that allows you to move quickly with the most full range of motion.
💪/🤰 regular Air Squats.
Bodyweight Lunge
Pick an option that allows you to move quickly with the most full range of motion.
Options: hold onto a broomstick or counter top to perform Lunges.
Weighted Goblet Lunge
Pick a moderat weight where you'll be able to do at least the first few rounds unbroken, but will be challenging the later rounds.
Options: perform without weight if the bodyweight Lunges were assisted.
Single/Double-unders
Options: perform as all Doubles —> perform half Doubles, half Singles —> perform all Singles —> perform 10-20 reps, or what takes about 15-sec.
Mamas: perform Toe Taps.
💪/🤰
Omit the Weighted Lunge and perform as only Bodyweight Lunge.
Option to increase by rep scheme 1-2-3-4-5….
Have a question? Chat with your coach.
✅ Weight for Squats and Lunges.
✅ Jump rope (optional).
🎶 Coach VA's remix playlist
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
12
-
15
minutes working out
Everyone loves a good deal. Today's workout has two parts. The first part is 6 minutes and your goal is to get as far as you can in the sequence as possible. The second part depends on you how far you got in the first part so don't forget where you end up. That part will be for time and it's meant to be quick, so move it!
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.
Squatting Movements
🍑 Posterior Movements
Jumping Movements
Jumping Movements
