Happy Festivus

December 23, 2020

5

-

8

minutes warming up

16

-

18

minutes working out

We have two bodyweight movements today and your goal is to move with consistently throughout each round.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

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.

Pick a personalized option for each movement where it feels difficult but manageable enough to maintain throughout 12 rounds.

Movements

Dips
- First, maintain difficulty of your Dips but perform 6-reps instead of 8-reps.
- Then, use more or less of your legs to help offset the weight on your shoulders: bent knees give you more help, but with the original 8-reps.
- Beginners: perform 4-reps instead of 8.
- Scale up by performing dips between two chairs, with body between.

Candlesticks
- When standing up off the ground, use your arms to also push your body off of the ground.
- Beginners: set up two chairs or low stools to the sides of your body when performing & place your hands on them to help you stand up.

Equipment

- Dips: chair bottom, table, stool, or even paralletes if you have them!

🤰 Mama Birds

10 Rounds For Quality:
4 Chair Dips
4 Legs-only Deadbugs, total or Seated Pelvic Tilts
8 Air Squats
Rest 30-sec. b/t rounds

Have a question? Chat with your coach.

Get Ready

✅ Objects for dips.

⏱ Clock set to stopwatch. Record your time!

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
‍

See warm-up details
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Happy Festivus

December 23, 2020

5

-

8

minutes warming up

16

-

18

minutes working out

We have two bodyweight movements today and your goal is to move with consistently throughout each round.

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.

2020-12-23 Happy Festivus 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.

Chair Dips
Chair Dips

Pushing Movements

Candlesticks
Candlesticks

Core Movements