Mondaze

April 12, 2021

5

-

7

minutes warming up

15

-

minutes working out

Two options on how you want to tackle today's workout. You can go heavy-ish on the weighted movements which will be slower but will be focused more on control under tension. Or you can go light and move fast through everything getting more rounds and more of an aerobic feel. It's Monday the choice is yours!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 15-min.
30-sec. Plank Hold
20 Plank Drags, total
10 Single-arm Sumo Deadlift High-pulls, total
20 Plank Drags, total
30-sec. Plank Hold
Rest 1-min.

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.

Plank Hold
Options: hold on hands or elbows —> decrease duration to 15-20 sec.
💪 perform on knees.
🤰 perform 15-sec. Elevated Plank Hold.

Plank Drags
Options: perform on knees —> reduce to 10 reps
🤰 perform 10-20 Elevated Plank Shoulder Taps.
Load too Light? Perform 20 total.

Single-arm Sumo Deadlift High-pulls
Options: adjust load —> perform only to knee level instead of ground.

Equipment
Single weight like dumbbell, kettlebell, bottle, or backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Plank Drags.
✅ Weight for Sumo Deadlift High-pulls.
⏱ Clock set to 15-min timer.

🎶 Monday Mood Booster Playlist

Warm-up

2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions

Then,
30-sec. Wall Pec Stretch, each side

See warm-up details
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Mondaze

April 12, 2021

5

-

7

minutes warming up

15

-

minutes working out

Two options on how you want to tackle today's workout. You can go heavy-ish on the weighted movements which will be slower but will be focused more on control under tension. Or you can go light and move fast through everything getting more rounds and more of an aerobic feel. It's Monday the choice is yours!

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.

2021-04-12 Mondaze 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.

Plank
Plank

Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements