TGIFF - Thank Goodness it's Flex Friday

October 23, 2020

5

-

minutes warming up

15

-

20

minutes working out

No surprise here, but today is about going heavy. You want to focus on being controlled on the weighted movements, then for the jumping lunges go full burn out! Rest as needed and repeat trying to keep the same consistency throughout all 5 rounds.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

5 Rounds
6 Kneeling Single-Arm Press, each side
6 Bulgarian Lunge, each side
Max rep Jumping Lunges
Rest as needed b/t rounds

Personalize It

Don't have the equipment or not sure what to do?Β Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

πŸ”“ Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Today's goal is to go as heavy as you can with what you have. So adjust to an option that feels challenging for you.

Movement

Press: adjust load.
Bulgarian: adjust load or perform without weight.
Jumping Lunges: remove the jump and perform max reps regular Lunges in 30 seconds.

Ramp up option: Jumping Lunges to holding a weight overhead.

Equipment

Presses: perform with a single DB, backpack, sack of potatoes, bag of rice.
Bulgarian Lunges: perform with one or two DBs held at the side or any option above, no barbell today.

🀰 Mama Bird Option

5 Rounds - for quality:
6 Kneeling Single-Arm Press, each side
6 Bulgarian Lunge, each side (if this feels unstable, scale to reverse lunge)
24 air squat
Rest as needed b/t rounds

Have a question? Chat with your coach.

Get Ready

βœ… Something to elevate one leg for the Bulgarian lunge.

βœ… Weight option for Kneeling Single-Arm Press. Use an option that feels heavy.

βœ… Optional weight for Bulgarian Lunge.

Warm-up

3 Rounds For Quality:
5-10 Single-arm Press + 15 sec. Single-arm OH Walk
Switch arms
10 reps Walking Lunges + Torso Twist*

*At the bottom of each Lunge, turn and twist your torso towards the knee that is forward.

See warm-up details
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TGIFF - Thank Goodness it's Flex Friday

October 23, 2020

5

-

minutes warming up

15

-

20

minutes working out

No surprise here, but today is about going heavy. You want to focus on being controlled on the weighted movements, then for the jumping lunges go full burn out! Rest as needed and repeat trying to keep the same consistency throughout all 5 rounds.

‍

Instructions, personalization options, and video demos are available for members only.

πŸ”“ Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2020-10-23 TGIFF - Thank Goodness it's Flex Friday by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Jumping Lunges
Jumping Lunges

Posterior πŸ‘

Bulgarian Split Squats
Bulgarian Split Squats

Posterior πŸ‘