NapTown @ Home 4/3/20

4 Rounds:


  • 1:00 Max Jumping Air Squats
  • 1:00 Max Sit Ups
  • 1:00 Max Double Unders
  • 1:00 Max Lunges/Step Ups
  • 1:00 Rest


  • 1:00 Max Thrusters
  • 1:00 Max Sit Ups
  • 1:00 Max Double Unders
  • 1:00 Max Weighted Lunges/Step Ups
  • 1:00 Rest

This workout is four rounds of four minutes of work followed by a minute of rest. In the four minutes of work, you will cycle through four different movements, performing one minute of max reps at each one. The goal across the entire workout will be to keep your total reps in each minute as close as possible from the start of the workout to the end of the workout. This may mean starting a little slower than you think so you can improve or maintain from start to finish.

The jumping air squats can be scaled back to just an air squat if the jumping motion is difficult on your body.

You can scale back the double unders on this workout to single unders if you have a jump rope but struggle with that skill. You could scale back to penguin pats, low box jumps, or jumps over a line if you do not have access to a rope.

The lunges can be modified to a step up if you have access to a box or chair or step that you feel comfortable stepping onto.
You can make this workout more challenging by using a weight in each hand for your thrusters rather than a single arm variation. You can do the same thing for the step ups/lunges if you have enough equipment for that.

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!