Help keep your group healthy and happy!
5
-
8
minutes warming up
10
-
12
minutes working out
Today's goal is to move based on how your body is feeling. Monday's workout was a bit taxing and there are a lot of external factors that may be causing stress. So, today you have the option of just going through the motions and getting some movement in the body as a way to de-stress OR if you're feeling great, the other option will be to go fast and keep everything unbroken.
10-20-30-20-10
Rotational Planks
Russian Swings
*30 seconds of High Knees after each set.
i.e. performed as follows
10 Rotation Planks
10 Russian Swings
30 Seconds of High Knees
20 Rotational Planks
20 Russian Swings
30 Seconds of High Knees
etc...
Don't have the equipment or not sure what to do? 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.
🔓 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.
- Planks: when rotating the foot under the body, stabilize by placing the foot on the ground instead of having it floating in the air, then modify to a rotation with only the shoulders opening up and no leg movement.
- Swings: adjust load, then reduce to 5-10-15-10-5 rep scheme.
- High Knees: sub to Toe Taps or a standing march in place.
Single DB, KB, or milk jug for Swings.
For time:
10-20-30-20-10
Steps Bear Crawl
Russian Swings
*30 seconds of Toe Taps after each set.
Have a question? Chat with your coach.
✅ Weight for Swings. Should be something that feels about medium-heavy, where you could probably do 10 without stopping, but still feel challenged.
⏱ Clock set to stopwatch.
3 Rounds
20 sec. of each movement for quality, 10 sec. transition:
Alt. Plank Shoulder Taps
Plank Hold
Good-mornings
Good-morning Hold*
*With your weight behind your neck, hold the bottom end range of the Good-morning with hamstrings on tension (around 90 degree). Keep toes planted to the ground.
5
-
8
minutes warming up
10
-
12
minutes working out
Today's goal is to move based on how your body is feeling. Monday's workout was a bit taxing and there are a lot of external factors that may be causing stress. So, today you have the option of just going through the motions and getting some movement in the body as a way to de-stress OR if you're feeling great, the other option will be to go fast and keep everything unbroken.
Instructions, personalization options, and video demos are available for members only.
🔓 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.
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.
Core + Shoulder Stability
Running Drills
It's All in the Hips
