NapTown @ Home 5/5/20

Strength then Cardio:


  • 4 Rounds
  • 5 Tempo Split Squats (3 seconds down, 3 seconds up)
  • 10 Side Plank Dips


  • 5 Rounds
  • 1:30 Work/1:00 Rest
  • 20-30 Lunges
  • Plank Remainder of 1:30 Work Interval

Today’s workout will start with a strength piece working on tempo leg work and a core movement. You will then move into your workout piece with lunges to start each of the working intervals followed by a plank hold for the remainder of the time. If the lunges take you :45 then you have :45 to hold plank. If they take you :30 then you have 1:00 to hold plank. Lunges can be done with a weight or just as a bodyweight movement.

You can scale the strength work back by not using weight, not elevating the back leg for the split squats, or by speeding up the tempo.

For the workout, you can lower the number of reps performed for the lunge or use a chair or wall to support you as you work through the range of motion for your lunge.

The plank can be scaled back by dropping to your knees to take some of your bodyweight away to ease the movement.
This workout can be made more difficult by adding weight to the split squats and lunges or by increasing the number of lunges or aiming to do them very quickly to get more time in plank.

Fitness Schedule

Yoga Schedule

Social 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!