Let's Go on a Journey to Bulgaria πŸ‡§πŸ‡¬

February 8, 2021

8

-

minutes warming up

12

-

minutes working out

Today we're getting deep into those posterior muscles. Deeeeeep. The goal today is to try and keep the Bulgarian movements as unbroken as possible, especially leading into one another. This will allow for maximum work in those glutes! The Chair Dips are thrown in the mix to give your legs a bit of a break, but don't take those too lightly.

Coaching

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AMRAP

As Many Rounds as Possible in 12-min.
4 Bulgarian Lunges, Right
8 Bulgarian Split Stance Jump, Right
12 Chair Dips
4 Bulgarian Lunges, Left
8 Bulgarian Split Stance Jump, Left
12 Chair Dips

Personalize It

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πŸ”“ 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.

Bulgarian Lunges
Perform an option where you could do 4 on one side unbroken while still feeling a challenge.

Options: adjust height of back foot (lower = easier) β€”> perform with no weight.
🀰/πŸ’ͺ perform Split Squats.
Equipment: barbell, dumbbell(s) or kettlebell(s) one in each hand or one held at the chest, backpack, jugs of water.

Bulgarian Split Stance Jump
Perform an option where you could do 8 on one side unbroken while still feeling a challenge.

Options: do not go as far down on the Lunge β€”> instead of jumping at the top, just go to the tip toes β€”> reduce to 4-6 reps.
πŸ’ͺ perform a Split Stance jump but without the raised back leg.
🀰 perform 8 Toe Taps, each side.
πŸ”₯ perform this movement with weight! DAANG!
Equipment: whatever used to elevate back leg in Bulgarian Lunges.

Chair Dips
Perform an option that feels challenging, but something you're able to maintain for 12 minutes. These reps do not have to be unbroken.

Options: legs straight in front of you β€”> knees bent in front of you β€”> push off the ground using more legs.
🀰/πŸ’ͺ reduce to 8-10 reps, but slower tempo.
πŸ”₯ perform Dips Between Chairs.
Equipment: chair, stool, couch, ottoman, step.

Have a question? Chat with your coach.

Get Ready

βœ… Something to elevate your leg and to dip on.
βœ… Weight option for Bulgarian Lunges (optional).
🎢 Manic Monday Playlist

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - Β 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

‍

See warm-up details
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Let's Go on a Journey to Bulgaria πŸ‡§πŸ‡¬

February 8, 2021

8

-

minutes warming up

12

-

minutes working out

Today we're getting deep into those posterior muscles. Deeeeeep. The goal today is to try and keep the Bulgarian movements as unbroken as possible, especially leading into one another. This will allow for maximum work in those glutes! The Chair Dips are thrown in the mix to give your legs a bit of a break, but don't take those too lightly.

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

πŸ”“ 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.

2021-02-08 Let's Go on a Journey to Bulgaria πŸ‡§πŸ‡¬ 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.

Bulgarian Split Squats
Bulgarian Split Squats

Posterior πŸ‘

Chair Dips
Chair Dips

Pushing Movements