Help keep your group healthy and happy!
6
-
minutes warming up
20
-
25
minutes working out
Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire 30 seconds. The swings do not have to be unbroken, but try your best to work for most of the minute. The 400s should be fast so that you can really take advantage of the longer rest periods.
30-sec Wall Sit Hold
1-min. Max Rep Swings
400-m Run
Rest 2-min.
4 Rounds
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.
No Run/No Equipment Option
30-sec Wall Sit Hold
1-min. Max rep Push-ups
50 Mountain Climbers
50 Speed Skaters
Rest 2-min.
4 Rounds
Have a question? Chat with your coach.
✅ Wall space
✅ Weight for Swings
📍 400m run route
2-min of each:
Jumping Jacks
Childs Pose Y Raises
Quadruped Thoracic Rotations
6
-
minutes warming up
20
-
25
minutes working out
Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire 30 seconds. The swings do not have to be unbroken, but try your best to work for most of the minute. The 400s should be fast so that you can really take advantage of the longer rest periods.
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.
Hold Movements
It's All in the Hips
