NapTown @ Home 4/17/20

Every 5:00 for 6 Rounds:


  • 400m Run
  • 15 Burpees
  • 15 Jumping Air Squats


  • 400m Run
  • 15 Burpees
  • 15 Goblet Squats

Today’s workout features 5:00 intervals where your goal is to complete the work in 3:30 to 4:00 so you have rest before the next interval begins. Within the 5:00 of work, you will perform a run or other cardio movement that lasts between 1:30 to 2:00 before beginning on burpees and a squat variation. If you are unable to complete the work in under 4:00, try cutting back the cardio portion or the reps on the other movements to ensure that you have rest each round. If you are finishing very quickly (under 3:00), then consider adding reps or distance to get a greater challenge.

This workout can be made easier by dropping the reps and decreasing the distance on the run or other cardio choice to ensure greater rest time.

The burpees can be scaled by not going all the way to the floor (going to a plank instead) or by elevating the hands. You can also decrease the reps.

The air squats or goblet squats can be scaled by limiting your depth or cutting the reps back.
This workout can be made more challenging by increasing the reps on the squats and burpees or by increasing the distance or time on your cardio portion.

Fitness Schedule

Yoga Schedule

Helpful links:

You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!

All 4PM Public Fitness classes can be accessed here!

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

For details on what to expect during each @ Home Class, learn more here