Help keep your group healthy and happy!
8
-
minutes warming up
18
-
minutes working out
Today is a mixture of posterior movements and jumping. First we're going front-to-back, side-to-side, then a little cardio topper with some running. The goal is to stay moving the entire 18 minutes playing around with your pacing, slower on the lunges, fast on the jumping movements, then just slightly uncomfortable on the run.
18-min. As Many Rounds as Possible
30 Split Squat
30 Forward Jump Over Object
30 Lateral Lunges
30 Lateral Jumps
400-m Run/500-m Row, Bike 0.7-mi
*Total reps for all movements.
*Split Squats/Lunges, perform 15/15.
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.
Split Squat
Options: perform without weight → adjust to 20 reps total, 10 per side.
💪 hold onto a counter top surface or broomstick for balance.
🤰 perform with or without weight → > sub in Air Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Jumps
Options: instead of jumping OVER an object, jump forward & back/laterally → adjust to 20 total reps → skip/step each direction.
🤰 Toe Taps and Lateral Toe Taps, respectively.
Equipment: use any object.
Lateral Lunges
Options: perform without weight → adjust to 20 reps total, 10 per side.
💪 only go down as far as you're comfortable.
🤰 perform with or without weight → sub in Sumo Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Run/Row/Bike
Options: adjust distances to 200-m/250-m/0.4-mi. respectively.
Inside Options: 2-min. AMRAP of 30 High-knees + 30 Butt-kickers.
🤰 perform a 2-min. fast walk or Farmer's Carry.
💪/🤰 Addtional Options:
Rest: add in 1-min. rest between rounds.
Have a question? Chat with your coach.
✅ Something to jump over.
📍 400m run route.
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
18
-
minutes working out
Today is a mixture of posterior movements and jumping. First we're going front-to-back, side-to-side, then a little cardio topper with some running. The goal is to stay moving the entire 18 minutes playing around with your pacing, slower on the lunges, fast on the jumping movements, then just slightly uncomfortable on the run.
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.
🍑 Posterior Movements
Jumping Movements
🍑 Posterior Movements
Jumping Movements
