Help keep your group healthy and happy!
6
-
minutes warming up
16
-
minutes working out
Starting the week off with a little bit of everything. Each minute there's a specific task: some that have max reps movements and some that are only a specific rep number of movements. Go through the numbered rounds FAST to earn yourself a long rest before the max rep rounds!
Every Minute on the Minute for 16-min.
Min 1: Max rep Half Man-makers
Min 2: 20 Jumping Lunges, total
Min 3: Max rep Overhead Sit-ups
Min 4: 15 Box Jumps
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.
Half Man-maker
Pick an option where you can move the entire movement with little to no rest at all.
Options: perform on knees → perform one Mountain Climber, each side, instead of the Pike-out.
💪 perform without weight, just moving your arms in the same way.
🤰 perform 10 Bent Over Rows + 10 Elevated Push-ups.
Jumping Lunges
Pick an option that takes no longer than 30-seconds.
Options: perform half jumping, half regular → perform all without jump → cap at 30-sec.
🤰 perform 20 Air Squats.
Overhead Sit-ups
Pick an option where you can move the entire movement with little to no rest at all.
Options: perform Weighted Sit-ups held at the chest.
🤰 perform 10 Weighted Deadbugs, each side OR 30-sec. Overhead Carry.
Box Jumps
Pick an option that takes no longer than 30-seconds.
Options: adjust height (no Step-ups today).
💪 option to perform 20 Quick Jumps.
🤰 perform 20 Toe Taps, each side.
Have a question? Chat with your coach.
✅ Weights for Half Man-maker.
✅ Weight for Overhead Sit-ups.
✅ Something to step or jump on.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
16
-
minutes working out
Starting the week off with a little bit of everything. Each minute there's a specific task: some that have max reps movements and some that are only a specific rep number of movements. Go through the numbered rounds FAST to earn yourself a long rest before the max rep rounds!
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.
All-in-one Movements
Posterior 🍑
Core Movements
Jumping Movements
