Light Side and Dark Side

January 12, 2021

8

-

minutes warming up

10

-

13

minutes working out

The goal today is to focus solely on one side at a time. Maybe you'll notice one side is a little wonkier than the other. On both sides, be very intentional with your movements. Think about control first, then begin to add speed.

*We added an optional bonus round! Highly recommended ๐Ÿ˜‰

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

5-min. As Many Rounds As Possible
30-sec. Side Plank, Right Side
12 Single-arm Bent Over Rows, Right Arm
18 Single-arm Front-rack Lunges, Right Leg
(complete all 5 min on the right side)

Then, 5-min. AMRAP on Left

Then, 3-min Bonus AMRAP
30-sec. Plank
12 Bent Over Rows
18 Front-rack Lunges

Personalize It

Don't have the equipment or not sure what to do?ย 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.

๐Ÿ”“ 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.

Side Planks/Planks
Perform and option that allows you to hold the entire 30 seconds without resting.

Options: perform on knees/elbows -> reduce duration to 15-20 sec.
๐Ÿคฐ/๐Ÿ’ช perform Elevated Plank and Elevated Side Plank to a chair bottom or couch.


Single-arm Bent Over Row/Bent Over Row
Choose a light-medium weight where you can do all the reps unbroken.

๐Ÿ’ช perform 8-10 reps.
๐Ÿคฐ if belly is in the way, perform Upright Rows.
Equipment: dumbbell, kettlebell, backpack.

Front-rack Lunges
You get to choose if you want to step forward or back.

Options: reduce to 12 reps.
๐Ÿ’ช perform with no weight for 12 reps.
๐Ÿคฐ perform 8-12 Single-arm Front Squats in the 5-min. AMRAP, depending upon load, then Air Squats in the 3-min. AMRAP.
Equipment: dumbbell, kettlebell, backpack.

Have a question? Chat with your coach.

Get Ready

โœ… Object for Bent Over Rows and Lunges.

๐ŸŽถ Coach Virginia's 2010 Playlist!

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - ย 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest

Then,
1-min. Low Lunge + Elbows to Ground, each side

โ€

See warm-up details
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Light Side and Dark Side

January 12, 2021

8

-

minutes warming up

10

-

13

minutes working out

The goal today is to focus solely on one side at a time. Maybe you'll notice one side is a little wonkier than the other. On both sides, be very intentional with your movements. Think about control first, then begin to add speed.

*We added an optional bonus round! Highly recommended ๐Ÿ˜‰

Instructions, personalization options, and video demos are available for members only.

๐Ÿ”“ 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.

2021-01-12 Light Side and Dark Side 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.

Side Plank
Side Plank

Core Movements

Reverse Lunges
Reverse Lunges

๐Ÿ‘ Posterior Movements

Plank
Plank

Core Movements

Bent Over Rows
Bent Over Rows

Pulling Movements