NapTown @ Home 5/14/20

Strength then Workout:


  • 5 Rounds:
  • 5 Tempo Squats
  • 5 Tempo Push Ups


  • 3 Rounds:
  • 1:00 No Push Up Burpees
  • 1:00 Burpees
  • 1:00 Inverted Burpees
  • 1:30 Rest

Today’s workout begins with a bit of tempo strength work with air squats or weighted squats depending on equipment access and tempo push ups. Modify the movement first by going to your knees or elevating your hands rather than modifying the tempo of three seconds down and three seconds up for each rep.

After the strength piece, you will move into an interval workout with 1:00 of max reps on three consecutive burpee variations with a 1:30 rest between rounds.

The air squats can be scaled back by limiting your depth or performing fewer reps each round to decrease the overall rep total.

The push ups can be scaled back by dropping to your knees, elevating the hands, or decreasing the total number of reps.

The burpees can be scaled back by not taking the hands all the way to the floor and by sticking to no push up burpees rather than moving to full burpees in the second minute. The inverted burpees can be made easier by using your hands to get up from the floor and not going all the way upside down to finish the reps.
The strength work can be made more challenging by adding weight to the body for the squats and the push ups.

The second portion can be made more difficult by doing more reps and pausing at the top of the handstand hold to show control upside down.

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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!