Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
minutes working out
Squats are one of THE best ways to work your core. Having to hold tension under load, stay balanced, and engaged doesn't just involve your legs. Then, add in some Dual Scissor Kicks and you have yourself a nasty...err I mean awesome core combo!
As Many Rounds as Possible in 15-min.
14 Back Squats
1-min. max rep Dual Scissor Kicks
12 Front Squats
45-sec. max rep Dual Scissor Kicks
10 Overhead Squats
30-sec. max rep Dual Scissor Kicks
*5 on each side for SA OHS
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.
Back/Front/Overhead Squats
Pick an option that will challenge you. Something where you might be able to do the reps unbroken in the beginning, but will have to possibly break things up towards the end.
Options: perform 12-10-8 reps.
Equipment: barbell, dumbbell(s), kettlbell(s), or backpack
💪/🤰 option to adjust Overhead Squats to Overhead Lunges, total reps.
Dual Scissor Kicks
Pick an option that allows you to go at least 30 seconds without stopping.
Options: perform with no load, but arms held upwards —> perform Scissor Kicks with arms underneath the butt.
🤰 perform Weighted Deadbugs for QUALITY (slowly).
Equipment: barbell, dumbbell(s), kettlbell(s), or backpack
💪/🤰 Additional Options
- Perform 2 rounds for quality, not time.
- Add in 60-sec. rest between rounds.
Have a question? Chat with your coach.
✅ Weight for all the movements.
⏱ Clock set to 15-minute timer.
Awesome 80s Workout Mix! 👩🎤
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
15
-
minutes working out
Squats are one of THE best ways to work your core. Having to hold tension under load, stay balanced, and engaged doesn't just involve your legs. Then, add in some Dual Scissor Kicks and you have yourself a nasty...err I mean awesome core combo!
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.
Squat Family
Squat Family
Squat Family
Core Movements
