Help keep your group healthy and happy!
6
-
minutes warming up
24
-
minutes working out
Compete in a high-energy HIIT workout where every minute counts! Just like a quickfire challenge, you’ll be racing against the clock with fast-paced moves designed to build strength and stamina. Do you have what it takes to rise to the top?
8 Rounds (Tabata)
20-sec Alternating V-ups
10-sec Rest
EMOM 16 Minutes
Min 1: 15 Single-arm Swings, R
Min 2: 12 Single-arm Supinated Bent Over Rows, R
Min 3: 15 Single-arm Swings, L
Min 4: 12 Single-arm Supinated Bent Over Rows, L
8 Rounds (Tabata)
20-sec Heel Taps
10-sec Rest
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 Equipment Option
8 Rounds (Tabata)
20-sec Alternating V-ups
10-sec Rest
EMOM 16 Minutes
Min 1: 15 Side Plank Rotations, R
Min 2: 12 Side Plank Hip Lifts, R
Min 3: 15 Side Plank Rotations, L
Min 4: 12 Side Plank Hip Lifts, L
8 Rounds (Tabata)
20-sec Heel Taps
10-sec Rest
Have a question? Chat with your coach.
✅ Weight for Swings
1-min The world's greatest stretch
30-sec Overhead Heel Taps
15-sec Z Presses
2x
6
-
minutes warming up
24
-
minutes working out
Compete in a high-energy HIIT workout where every minute counts! Just like a quickfire challenge, you’ll be racing against the clock with fast-paced moves designed to build strength and stamina. Do you have what it takes to rise to the top?
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.
Core Movements
It's All in the Hips
Pulling Movements
