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NapTown @ Home 3/27/20

Accessory & Intervals

BODYWEIGHT VERSION:

  • 3 Rounds:
  • 15 Glute Bridges
  • 10 Walking Planks
  • THEN
  • 5 Rounds
  • :45 Max Chair Dips
  • :45 Rest
  • :45 Max Single Jumps
  • :45 Rest

WEIGHTED VERSION:

  • 3 Rounds:
  • 15 Romanian Deadlifts
  • 10 Walking Planks
  • THEN
  • 5 Rounds
  • :45 Max Chair Dips
  • :45 Rest
  • :45 Max Single Jumps or Plate Jumps
  • :45 Rest

Today will start out with some accessory work for the glutes and core before moving into a fast paced interval workout with :45 work periods and :45 rest periods. You will accumulate max reps for both movements as your score today.

The chair dips can be scaled by bringing your feet closer to the chair to use more of your legs to assist you with the movement. You can also scale to a push up if you need a different position entirely or do not have the equipment for the chair dip. Try narrowing your hands on your push up for more of a tricep driven movement to stay a bit closer to the chair dip stimulus!

The single jumps can be modified to a jump in place or over a line if you do not have access to a jump rope or the space for it. You can also do small jumps or steps onto a plate or a step at your house if you have access to that.
If you have a space where you can perform a dip without your feet on the floor (ie between two boxes or a dip station), then you will have a much more challenging workout on your hands.

You can also upscale your single jumps to double unders for a great challenge with the rope.

Class Descriptions:

Fitness classes last around 45-50min! Classes are categorized as weighted vs. bodyweight.  You are welcome to join any class, whether you have equipment or not, but the coach will be leading the class based on the description listed. If the class is listed as bodyweight, then the coach will lead a warm-up and workout using no equipment. Weighted classes will be lead with the intention that all participants have a weight but you are able to modify to a bodyweight version on your own as needed (or vice versa). 

Specialty classes last 30 minutes and focus on a specific skill. Core class will be focusing on movements that help you to create a stronger midline. The mobility class will help you to get stretched out and fix your body after long periods of sitting. Buns and guns is an accessory driven class where we will focus on more isometric and targeted work to develop one muscle group at a time rather than using your whole body. Karate will be led by Richie and focusing on teaching some basics of karate. 

You can view the most up to date schedule and sign into class through Pike13!

All 4PM Public Fitness classes can be accessed here!

All 2:30PM Public Kids classes can be accessed here!

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