The First Day of the Last Month of the Weirdest Year Ever

December 1, 2020

10

-

minutes warming up

18

-

minutes working out

Today's workout is a little burn for the whole body. The Deadlifts will target your hamstrings/low back, the Bent Over Rows will hit the entire back and help you work on pulling strength, the Russian Twists to work the core, and the Lateral Jumps just to top it off with some dynamic movements

‍

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Total Repetitions

1-min. Max Rep:
- Deadlifts
- Supine Bent Over Rows
- Lateral Jumps Over an Object
- Russian Twists
* 30-sec. rest in between each movement
4 Rounds

Personalize It

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.

Today's goal is to move the entire one minute of work for each station. Find a personalized option that allows you to do that while still feeling pretty hard, meaning your options shouldn't be such that you're flying aimlessly through each movement.

Movements

Deadlifts/Rows
- Adjust load.
- If you're just starting out, choose an option that is pretty light and focus more on form.

Lateral Jumps
- Lower height of object.
- Then jump laterally on the ground (no object), keeping feet together and a 2-foot jump. (great option for beginners)
- Lastly, perform an object Step-over. (great option for those with sensitive knees)

Twists
- Adjust load.
- Next, perform movement only with bodyweight and hands touching each side.
- Lastly, place feet on the ground and then twist from side-to-side, with or without weight. (great option for beginners)

Equipment

- Deadlifts/Rows: barbell, DB(s), KB(s), or backpack
- Jumps: jump over whatever weight you use in first 2 movements
- Twists: DB, KB, backpack, Medicine Ball

🤰 Mama Birds

1-min. Max Rep:
- Deadlifts
- Supine Bent Over Rows
- Step-ups
- Steps Bear Crawl
* 30-sec. rest in between each movement
4 Rounds

Have a question? Chat with your coach.

Get Ready

✅ Weight for Deadlifts and Bent Over Rows. Something where you can move the entire minute, but still feel some resistance.

✅ An object to jump or step over.

✅ Optional weight for Russian Twists.

Warm-up

3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing

*Option to add weight each round.

See warm-up details
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The First Day of the Last Month of the Weirdest Year Ever

December 1, 2020

10

-

minutes warming up

18

-

minutes working out

Today's workout is a little burn for the whole body. The Deadlifts will target your hamstrings/low back, the Bent Over Rows will hit the entire back and help you work on pulling strength, the Russian Twists to work the core, and the Lateral Jumps just to top it off with some dynamic movements

‍

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.

2020-12-01 The First Day of the Last Month of the Weirdest Year Ever 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.

Deadlifts
Deadlifts

Hammies

Supine Bent Over Row
Supine Bent Over Row

Pulling Movements

Lateral Jumps
Lateral Jumps

Jumping Movements

Russian Twists
Russian Twists

Core Movements