NapTown @ Home 3/24/20

Keeping Holding For Time


  • 2:00 Handstand Hold
  • 2:00 Wall Sit Hold
  • 2:00 Hollow Hold
  • Every break: perform 5 get up get downs


  • 2:00 Handstand Hold
  • 2:00 Weighted Wall Sit Hold
  • 2:00 Hollow Hold
  • Every break: perform 5 get up get downs

This workout features three different isometric holds performed for 2:00 straight. Any break you have to take, you will perform 5 get up get downs before going back to your hold. If the 2:00 time frame seems too easy for any of the movements, then add some time on. If it seems too difficult, then aim for a shorter hold. There will be a skill portion to start the day out that will be bodyweight or weighted depending on the class you choose to attend.

The handstand hold can be scaled back by performing a partial wall walk, keeping you in an inverted position but not as severe as a full handstand. You can scale back further by going to a plank instead.

The wall sit can be scaled back by sliding your hips higher up the wall so you are not trying to maintain your legs parallel to the floor.

The hollow hold can be made easier by bending the knees, bringing the arms down by your side, or tapping the feet to the floor. No matter what scale you choose, try to maintain the shoulders off of the floor during the hollow hold.

The get up get downs can be scaled by crossing your ankles, using your hands to get up, or using a weight as a counter balance to assist you in standing up.
The easiest way to get a bigger challenge on this workout is to lengthen the amount of time you are trying to accumulate on your isometric holds. Try for 2:30 or 3:00 on each movement instead of 2:00 for a greater challenge.

The wall sits can be made more challenging by holding onto a weight as you hold.

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!