Pistol Whipped 🔫

March 29, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is simple and pretty straight forward, but you should find options to challenge yourself. The focus should be on the Pistol Squats so take your time to get each rep perfect and pick and option that will challenge you.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Personalize It

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.

Pistol Squat
Pick an option that is challenging. Something where you really have to take your time to focus on good form.

Options: hold onto a chair/stool while performing (off to the side) —> Seated Pistols —> increase height of chair (stack books).
💪/🤰 perform Reverse Lunges.

Weighted Swings
Pick a moderate to heavy weight where you might be able to do unbroken, but will be challenging.

Options: only go to eye level —> go to chest level —> adjust to 8-10 reps.
Equipment: dumbbell, kettlebell, backpack.

Burpee Box Jumps
Pick an option that is challenging.

Options: adjust height of surface —> perform a Kick-back instead of Burpee —> adjust to 8-10 reps.
🤰 perform 1 Kickback + 1 Elevated Push-up.
No Equipment Option: Burpee + low object Step-over (something around knee height, like a stool) or Burpee + Lunge on each leg.

💪/🤰 Rest Option
Add in 30-60 sec. rest after each round.

Have a question? Chat with your coach.

Get Ready

✅ Something to jump or step on.
✅  Object for swings.
🎶 Coach VA peaked in 2010 playlist.

Warm-up

8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
‍Front-to-back Lunges, total

*30 foot (approx 30-sec.) Bear Crawl after each round.

Then,
1-min. Couch Stretch, each leg

See warm-up details
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Pistol Whipped 🔫

March 29, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Today's workout is simple and pretty straight forward, but you should find options to challenge yourself. The focus should be on the Pistol Squats so take your time to get each rep perfect and pick and option that will challenge you.

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.

2021-03-29 Pistol Whipped 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.

Pistol Squats
Pistol Squats

Squatting Family

Weighted Swings
Weighted Swings

It's All in the Hips

Burpee Box Jumps
Burpee Box Jumps

Burpee Family