Saturday Extravaganza

January 9, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

Today's workout is a grind that will burn the shoulders and core. The goal is to move at a consistent pace, getting no less than 5 Half Man-makers per minute. Start off the workout with the Side Plank.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

For Time:
75 Half Man-makers

*At the top of each minute, perform 10-sec. Side Plank, each side (20-sec. total).

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.

Half Man-makers
Use a light weight where you can do 5-7 reps without stopping.

Options: perform on knees → perform with single weight → or with no weight.
💪 perform 50 reps and cap at 15-min.
Equipment: pair of dumbbells or kettlebells. Use single weight or backpack, perform single-arm.

Side Plank‍
Pick an option that allows you to maintain 10 seconds without coming down.

Options: perform on hands or elbows → on toes → on knees → Elevated Side Plank.

🤰Mama Birds
For Time:
40 Single-arm Supported Rows, each side
40 Elevated Push-ups

*At the top of each minute, perform 10-sec. Elevated Side Plank, each side (20-sec. total).
*Partition the 40 + 40 reps as needed.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Half Man-makers.

⏱ Clock set to timer. Keep an eye out to Side Plank every minute. Record your time.

🎶 Playlist brought to you by Coach Cheryl.

Warm-up

2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps‍

*Sub a Hold in for any Carry if unable to walk around.

Then,
Shoulder Stretches - see video

‍

See warm-up details
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Saturday Extravaganza

January 9, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

Today's workout is a grind that will burn the shoulders and core. The goal is to move at a consistent pace, getting no less than 5 Half Man-makers per minute. Start off the workout with the Side Plank.

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.

2021-01-09 Saturday Extravaganza by Coach Cheryl

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.

Side Plank
Side Plank

Core Movements

Half Man-Makers
Half Man-Makers

All-in-one Movements