Help keep your group healthy and happy!
6
-
8
minutes warming up
12
-
15
minutes working out
Keeping quality form and full range of motion in mind (always), the goal today is to move fast. We want to get super uncomfortable for both parts. For each movement, pick a personalized option that will challenge you but where you can still manage to move fast. If you're not glad it's over when it's over, you did not do this correctly. No regratssss!!
Do this workout live with an attentive and entertaining coach!
3 Rounds
15 Sit-ups
10 Goblet Squats
5 Devil's Press
Rest 2-min.
1 Round
45 Sit-ups
30 Goblet Squats
15 Devil's Press
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.
Sit-ups
Choose an option where you can do at least 10 without stopping. Your option should also feel kinda difficult, but of course still doable.
Options: reduce to 10 reps in part 1, then 30 reps in part 2 --> Anchored Sit-ups (💪)
🤰 perform Seated Side Reaches.
🔥 perform Weighted Sit-ups.
Goblet Squats
Choose a medium weight where you can do 10 unbroken while still feeling resistance.
Options: perform Air Squats.
Equipment: single dumbbell, kettlebell, or backpack.
Devil's Press
Choose an option where you can move fast while maintaining control. Focus on using our hips on the swing portion. Remember to set your back right before the swing, so that you can engage your legs rather than loading too much on your low back.
Options: perform Push-up portion of the Burpee on your knees --> skip the Push-up and perform a Kick-back (💪 )
🤰 perform Weighted Ground-to-overhead.
Equipment: dumbbells, kettlebells, or backpack.
Have a question? Chat with your coach.
✅ Object for Goblet Squat.
✅ Object(s) for Devil's Press.
⏱ Clock set to stopwatch. Record your time of completion!
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
12
-
15
minutes working out
Keeping quality form and full range of motion in mind (always), the goal today is to move fast. We want to get super uncomfortable for both parts. For each movement, pick a personalized option that will challenge you but where you can still manage to move fast. If you're not glad it's over when it's over, you did not do this correctly. No regratssss!!
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.
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.
