Help keep your group healthy and happy!
5
-
8
minutes warming up
15
-
minutes working out
Today, we have a mix of challenging gymnastic holds, that will challenge your control, and jumping, that will challenge your heart rate! The key here will be managing the two so you can maintain quality, but also get a good sweat! Bonus at the end will leave ya with a fun little burn.
Do this workout live with an attentive and entertaining coach!
2-min. on the Clock
Max Wall Plank Hold
in the remaining time perform Single-unders/Double-unders
2-min. on the Clock
Max L-sit Hold
in the remaining time perform Single-unders/Double-unders
2-min. on the Clock
Max Reverse Plank Hold
in the remaining time perform Single-unders/Double-unders
2 Rounds
Bonus Round!
3-min. AMRAP
8 Side Plank Crunches, each side
24 Toe Taps, total
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.
Jump Rope
Pick an easy option that allows you to move and groove.
Options: perform Double/Single-unders or a mixture of the two → No Rope? Perform Weighted Jumping Jacks.
💪/🤰 perform Toe Taps until 1:30-1:45 each round with a 30-45 sec. rest before the next 2-min. interval.
Wall Plank Hold
Pick an option that allows you to hold 30-60 sec.
Options: feet higher against the wall = more shoulders, less core → feet lower against the wall = less shoulders, more core → perform with feet elevated on a stool/box/chair.
💪 perform regular Plank Hold (elbows or hands).
🤰 perform Elevated Plank Hold.
L-sit
Pick an option you can hold for at least 30 seconds.
Options: perform with both legs straight ahead → perform with one leg straight and the other bent → perform a Tuck Hold.
💪 perform max rep L-sit Foot Taps.
🤰 perform 60-sec. Dip Support Hold, feet on the ground.
Equipment: perform on the floor, between two chairs/stools.
Reverse Plank Hold
Pick an option you can hold for at least 30-60 seconds.
Options: perform on hands → perform on elbows (harder!)
🤰 perform Back-supported Glute Bridge Hold.
🔥 perform max duration hold single-leg Reverse Plank, supporting the body with only one leg at-a-time (one heel down and the other leg raised).
Side Plank Crunch
Should be an easy, unbroken difficulty.
Options: adjust to 6-8 reps per side → perform on elbow or hand.
💪/🤰 perform Side Plank Hip Lifts, each side.
Toe Taps
Options: tap onto elevated object → tap toe in front of you on the ground.
Have a question? Chat with your coach.
✅ Wall space for Wall Plank.
✅ Jump Rope for Singles/Doubles.
3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
5
-
8
minutes warming up
15
-
minutes working out
Today, we have a mix of challenging gymnastic holds, that will challenge your control, and jumping, that will challenge your heart rate! The key here will be managing the two so you can maintain quality, but also get a good sweat! Bonus at the end will leave ya with a fun little burn.
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.
Core Movements
Core Movements
Core Movements
Core Movements
Jumping Movements
Jumping Movements
Jumping Movements
