Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
18
minutes working out
Holy legs, Batman! This workout is gonna be a grind on the low body and heart rate. The intention is to move steadily, with strategic sets from the get-go and NOT go until failure on any movement. Cleans and Lunges can be different weights. Hold the weight at the shoulders on the Curtsy Lunge.
21-18-15-12-9-6-3
Squat Cleans
Curtsy Lunges, total
Lateral Jumps, total
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.
Squat Cleans
Find a moderately challenging weight, 1-2 sets per round.
💪/🤰 segment into Hang Power Cleans + Front Squats or perform the Clean from the hang position (mid thigh).
Equipment: pair of dumbbell/kettlebells, barbell, or backpack --> Only have one kettlebell or dumbbell? option to perform Single-arm total reps, switching arms as needed.
Curtsy Lunges
Lighter load, something unbroken for all reps each set.
Equipment: pair of dumbbell/kettlebells, barbell, or backpack
Lateral Jump-overs
Pick an option where you can jump without stopping.
Options: jump over with two-foot at a time --> jump laterally without an object underneath you --> hop/skip over with one foot at a time.
🤰 perform a low Lateral Step-over.
Equipment: jump over your workout weights.
💪/🤰 Optional Rep Scheme
15-12-9-6-3 (omit the round of 18).
Have a question? Chat with your coach.
✅ Weight option for Squat Cleans and Curtsy Lunges.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
15
-
18
minutes working out
Holy legs, Batman! This workout is gonna be a grind on the low body and heart rate. The intention is to move steadily, with strategic sets from the get-go and NOT go until failure on any movement. Cleans and Lunges can be different weights. Hold the weight at the shoulders on the Curtsy Lunge.
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.
