Help keep your group healthy and happy!
6
-
minutes warming up
25
-
minutes working out
Whatever endurance workout you choose, may your nipples remain unchafed! Option 1 is to hit the pavement. This means put on your favorite playlist and soak up the sun, pretending you're wit the Dunder Mifflin crew. Option 2 has a new jump rope skill and some other bodyweight movements that you can comfortablly move through for 25 minutes.
Run a 5-k!
Inside Option:
As Many Rounds as Possible in 4-min.
30 Cross Jumps/ 40 Single-unders
30 Sit-ups
30 Side Plank Crunches, total
1-min. Reverse Plank Hold
5 Rounds
*Continue where you left off before the Reverse Plank Hold.
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: walk, jog, baby carry, dog walk.
💪/🤰 perform for 15-25 min.
Inside Option
Options: adjust all reps to 20, then 15 → adjust Reverse Planks time to 45-sec, then 30-sec.
💪 option to add a 1-min. rest after each round.
🤰Inside Option
AMRAP 3-min.
30 Lateral Toe Taps, total
20 Legs-only Deadbug, total
10-sec. Side Plank Hold, each side
30-sec. Back-supported Glute Bridge Hold
30-sec. Rest
3-5 Rounds
Have a question? Chat with your coach.
✅ Jump rope
⏱ Clock set to 25 min.
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
25
-
minutes working out
Whatever endurance workout you choose, may your nipples remain unchafed! Option 1 is to hit the pavement. This means put on your favorite playlist and soak up the sun, pretending you're wit the Dunder Mifflin crew. Option 2 has a new jump rope skill and some other bodyweight movements that you can comfortablly move through for 25 minutes.
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.
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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.
Jumping Movements
Jumping Movements
Core Movements
Core Movements
Core Movements
