Help keep your group healthy and happy!
6
-
minutes warming up
15
-
18
minutes working out
The last few days have been super dynamic and fast! Today, it's all about keeping a steady pace throughout. Pick a pace you can move through consistently, it might not feel super easy, but it should be a pace that is manageable the entire time.
Do this workout live with an attentive and entertaining coach!
16-20-24-20-16
Lateral Lunges, total
*2-min. bike after each set
*sub real bike for Bike Crunches
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.
Lateral Lunges
Pick an option where you're first able to go full range of motion, then if that is possible then you can add weight to make it more challenging.
Options: perform only as low as is comfortable while keeping foot flat on the ground.
💪/🤰 option to perform Lateral Step-ups.
Equipment: barbell, dumbell(s), kettlebell(s), backpack.
Bike/Bicycle Crunches
Pick an option where you can move the entire 2 minutes with very minimal rest.
Options: adjust pacing and exertion level to be less or more intense.
Alternatives: Running (outside or in place with High Knees), fast walking, Bicycle Crunches, Mountain Climbers (if you didn’t do Wednesday’s workout), Row, Jump Rope, etc.
💪/🤰
- Option to add a 30-sec. rest at the end of each round.
- Option to omit the round of 24.
Have a question? Chat with your coach.
✅ Optional weight for lateral lunges.
✅ Optional bike if you have it.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
15
-
18
minutes working out
The last few days have been super dynamic and fast! Today, it's all about keeping a steady pace throughout. Pick a pace you can move through consistently, it might not feel super easy, but it should be a pace that is manageable the entire time.
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.
🍑 Posterior Movements
Core Movements
