Finally Friday!

January 8, 2021

6

-

minutes warming up

18

-

minutes working out

Finally, it's time to Flex! Let's get strong today. Go as heavy as you can with what you have. Your goal is to go heavy, but also to stay consistent every round.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

Not Scored

In a 3-min. Window Complete:
6 Front-to-back Lunges, each side
6 Z-Presses
30-sec. Overhead Hold (after 6th Press)
Rest the remaining time
6 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.

Front-to-back Lunges
Go as heavy as you can with what you have. It should feel heavy with somewhat of a struggle each round. If you don't have a heavy option, increase to 8 reps. Alternatively, if you have a super heavy option, reduce to 4 reps per side.

💪 perform without weight.
🤰 option to perform 10 Front Squats.
Equipment: barbell, dumbbells, kettlebells, or backpack.

Z-Presses
Go as heavy as you can with what you have. It should feel heavy with somewhat of a struggle each round. If you don't have a heavy option, increase to 10-12 reps.

💪 perform Single-arm, 4-6 reps per side (depending upon load).
🤰 perform Seated Presses on chair instead of floor.
Equipment: barbell or backpack held in both hands, dumbbells, or kettlebells one in each hand.

Overhead Hold
Choose an option that allows you to hold for the entire 30 seconds while also being able to hold tension.

💪 adjust load or reduce duration to 15-20 sec.
Equipment: barbell or backpack held in both hands, dumbbells, or kettlebells one in each hand.

Have a question? Chat with your coach.

Get Ready

✅ Object for Front-to-Back Lunges.

✅ Object for Z-Presses and Overhead hold.

⏱ Clock set to 18-minutes or 3-minute intervals.

Warm-up

1-min. Bear Crawl - Bent Knees

3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side

1-min. Bear Crawl - Straight Legs

Then,
1-min. Child's Pose

See warm-up details
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Finally Friday!

January 8, 2021

6

-

minutes warming up

18

-

minutes working out

Finally, it's time to Flex! Let's get strong today. Go as heavy as you can with what you have. Your goal is to go heavy, but also to stay consistent every 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.

2021-01-08 Finally 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.

Z Presses
Z Presses

Press with your Z

Overhead Hold
Overhead Hold

Shoulder Stability