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.
*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.
Eccentric Push-ups Pick an option that is challenging but where you can still maintain good position in your midline. Adjust duration of "eccentric" time (longer the harder, shorter easier).
Options: Elevated Push-ups —> Push-ups on knees —> Decline Push-ups 💪 Eccentric Knee Push-ups. 🤰 Eccentric Elevated Push-ups. 🔥Handstand Push-ups (on a wall) —> Handstand Push-ups on box —> Pike Push-ups
Z-Presses Pick an option that feels heavy and challenging.
Options: perform Single-arm, 10 reps on right, 10 on left. - 💪/🤰: perform Seated Press, one weight in both arms or Single-arm (6-8 reps per side). Equipment: barbell, dumbell(s), kettlebell(s), backpack, bottles.
Performing only with one weight? Press with both hands holding one object, then hold the object in BOTH hands for the hold. 🤰 perform 3 Sets of 10-20 sec. Side Plank Hold (floor or elevated), resting as needed if lying is uncomfortable. Equipment: dumbbell(s), kettlebell(s), bottles.