Help keep your group healthy and happy!
8
-
minutes warming up
20
-
20
minutes working out
Today's strength workout is a fully body blow out! We have a combo of legs, pulling, core and stability work. Whoa mama. Go as heavy as you can with what you have and choose options where you feel challenged.
5-min. on the clock:
12 Weighted Step-ups, total
12 Supinated Alternating Bent Over Rows, total
45-sec. Shoulder Taps
Rest the remaining time
4 Rounds
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.
Weighted Step-ups
Pick a hard option that allows you to feel resistance.
Options: adjust height of surface —> adjust load —> perform without weight.
Equipment: stool/chair and barbell/dumbbell(s)/kettlebells(s)/backpack.
Non-step Option: perform Lunges with weight.
Supinated Bent Rows
Pick a hard option that allows you to feel the most resistance.
🤰 perform as a Single-arm Supported Row, 6-10 reps each side depending upon load.
Equipment: single weight like dumbbell, kettlebell, bottle, backpack.
Shoulder Taps
Pick a hard option where you can do most of the 45 sec without coming down.
Options: perform for 30-sec. —> perform on knees.
🔥 Handstand Shoulder Taps
💪/🤰: perform 30-45 sec. Elevated Shoulder Taps.
Have a question? Chat with your coach.
✅ Something to step on for Step-ups.
✅ Weight(s) for Step-ups and Supinated Rows.
⏱ Clock set to 5 minute intervals, making sure to time your 45 sec of Shoulder Taps.
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
20
-
20
minutes working out
Today's strength workout is a fully body blow out! We have a combo of legs, pulling, core and stability work. Whoa mama. Go as heavy as you can with what you have and choose options where you feel challenged.
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
Pulling Movements
Shoulder Stability + Core
