Help keep your group healthy and happy!
10
-
minutes warming up
18
-
20
minutes working out
Mixing up our endurance day with some lifting and dynamic movements and getting really acquainted with our backside. The goal is to complete your buy-out faster than the buy-in (or get more reps if you're doing the inside version).
Do this workout live with an attentive and entertaining coach!
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: run/walk/jog for 4-min.
🤰perform 400-m walk/jog or 2-min. of low Step-ups.
🛶1k Row
🚲 1.5 mile Bike
Inside Version
4-min. AMRAP
40 Toe Taps
20 Weighted Russian Swings
Deadlifts
Pick an option that is medium-heavy where you can definitely feel resistance. It might feel "easy" in the first 2-3 rounds, but will definitely feel harder in the final rounds.
Equipment: barbell, backpack, or pair of dumbbells/kettlebells
Only have one weight? 5 Suitcase Deadlifts per side.
Box Jumps
Pick a height that you can do 10 unbroken and fast.
Options: adjust height → perform Step-ups.
🤰 LOW Box Jumps or 20 Toe Taps, total.
No Equipment Option: perform Broad Jumps.
💪/🤰 Additional Options
- Perform 4 rounds instead of 5
- Rest 60-sec. after first run and before last.
Have a question? Chat with your coach.
📍 800-m Route mapped out.
✅ Weight(s) for Deadlifts
✅ Something to jump on or over.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
18
-
20
minutes working out
Mixing up our endurance day with some lifting and dynamic movements and getting really acquainted with our backside. The goal is to complete your buy-out faster than the buy-in (or get more reps if you're doing the inside version).
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.
