Fit as an Ox πŸ‚

February 12, 2021

5

-

8

minutes warming up

20

-

minutes working out

Happy Lunar New Year! Today, we're mixing in some stability with our strength work. Go as heavy as you can on the presses with what you have. Your goal is to maintain tension throughout the entire 20 minutes, which will especially be difficult towards the end as your muscles fatigue.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

As Many Sets as Possible for Quality in 20-min.
45-sec. Mixed Carries, each side
40 Dual Scissor Kicks,total
45-sec. Mixed Carries, each side
30 Lateral Step-up Overs, total
45-sec. Mixed Carries, each side
20 Z-presses, total

Personalize It

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

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.

‍Mixed Carries
Pick an option that feels challenging, but something you can hold majority of the time.

Options: reduce duration to 30-sec. per side.
πŸ’ͺ perform with one arm Suitcase and the other as Front-rack if shoulders burn out Overhead.
🀰 perform as is OR perform them all Single-arm, round 1 as Overhead, 2 as Suitcase, 3 as Front-rack.
Equipment: two weights, like dumbbells, kettlebells, cans, jars, etc.

Dual Scissor Kicks
Pick an option where you can move with control and you can do at least the first 2 rounds unbroken.

Options: adjust load of object held at chest β€”> lay head on the ground instead of keeping it up off of ground β€”> perform Scissor Kicks without any weight with arms by the sides.
🀰 perform Seated Side Reaches.
Equipment: two dumbbells or kettlebells with one in each hand OR one weight (backpack, barbell) held with both hands.

Lateral Step-up Overs
Pick and option where you can safely perform the reps.

🀰 adjust height to Low Lateral Step-overs.
Equipment: chair or stool to step onto and over β€”> or Lateral Step-ups on a chair

Z Presses
Pick and option that feels heavy. These do not have to be unbroken.

🀰 perform Seated Presses if unable to sit comfortably.
Equipment: barbell, dummbells, kettlebells, backpack.

Have a question? Chat with your coach.

Get Ready

βœ… 2 objects for Mixed Carries, Scissor Kicks, and Z Presses.
βœ… Something to step over for Lateral Step-ups.
⏱ Clock set to 20-minute timer.

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans /🀰Good-mornings
20 Single-leg V-ups or Leg lifts /🀰 Standing Leg Raises

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow) /🀰 Elevate Mountain Climbers, total
20 Reverse Plank Hip Lifts /🀰 Bird Dogs

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
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Fit as an Ox πŸ‚

February 12, 2021

5

-

8

minutes warming up

20

-

minutes working out

Happy Lunar New Year! Today, we're mixing in some stability with our strength work. Go as heavy as you can on the presses with what you have. Your goal is to maintain tension throughout the entire 20 minutes, which will especially be difficult towards the end as your muscles fatigue.

‍

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.

2021-02-12 Fit as an Ox 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.

Mixed Carries
Mixed Carries

Core + Stability Movements

Dual Scissor Kicks
Dual Scissor Kicks

Core Movements

Z Presses
Z Presses

Press with your Z

Lateral Step-overs
Lateral Step-overs

Unilateral Movements