Help keep your group healthy and happy!
5
-
7
minutes warming up
16
-
minutes working out
This upper/lower body pump combo will get your arms/legs fatigued first, then ask you to try a hard jumping skill that requires both arm/leg coordination! Jello legs and arms are gonna be REAL! The goal is to finish each round in no more than 90-sec., getting a minimum of 30-sec. rest.
Do this workout live with an attentive and entertaining coach!
Every 2-minutes perform:
15 Skull Crushers
10 One-and-a-quarter Squats
30-sec. Cross Jumps
8 Rounds
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.
Skull Crushers
Perform with a light weight that will allow you to do all reps without stopping or compromising position.
Options: perform with one weight between both hands or two, one in each hand.
Equipment: pair of weights or single weight (if scaling) like a dumbbell, kettlebell, jug of water.
One-and-a-quarter Squats
Choose a medium weight, something that burns around rep 6-7, but you push through to do all 10.
💪/🤰 perform 6-10 reps, whatever is unbroken, with or without weight.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Cross Jumps
Choose a challenging jumping movement! The goal is to get better at a new skill.
Options: perform with a jump rope or mimic the movement without.
🤰 perform Weighted Torso Twists.
Have a question? Chat with your coach.
✅ Weight for Skull Crushers.
✅ (Optional) Weight for One-and-a-quarter Squats.
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
16
-
minutes working out
This upper/lower body pump combo will get your arms/legs fatigued first, then ask you to try a hard jumping skill that requires both arm/leg coordination! Jello legs and arms are gonna be REAL! The goal is to finish each round in no more than 90-sec., getting a minimum of 30-sec. rest.
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.
Which way to the gun show? 💪
Squatting Family
Jumping Movements
