NapTown @ Home 4/2/20

3 Rounds: (6 Min Work/2 Min Rest)


  • 1 Jumping Jack
  • 1 Air Squat
  • 1 Sit Up
  • 1 Push Up
  • 1 Handstand

Our workout today will feature one rep of each of the above bodyweight movements. You can flow from one movement to the next in whatever fashion is appropriate for you. Play around with different movement patterns and find out which is the most efficient for you to get through the complex! Aim for consistency across the three 6:00 intervals.

You can scale this back by adding additional rest time in as needed to the working intervals.

The push ups can be scaled back to your knees or by elevating your hands on a chair or couch to change the angle of your body and reduce the load on your arms.

The handstand can be scaled by to a partial wall walk or a donkey kick if going all the way upside down is uncomfortable for you.
Try holding your handstand for a few seconds at the top of each round for an added challenge and additional handstand practice.

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!