She's (He's/They've) Got Legs!

April 27, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today is all about the leggzzz. This workout won't necessary get your heart rate up, but you'll feel some special things happening in your muscles. Remember to pick options that will challenge you.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

Every Minute on the Minute for 18-min.
Min. 1: 12-15 Weighted Swings
Min. 2: 12 Weighted Lateral Step-ups, total
Min. 3: Max rep Heel Taps

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.

Swings
Pick an option that feels heavy for 12 reps. If you don't have a heavy option, increase the rep number to 15.

Options: swing overhead —> swing to eye level —> swing to chest level.
Equipment: single weight like kettlebell, dumbbell, jug of water.

Lateral Step-ups
Pick an option that feels challenging, whether it's stepping on something higher or adding weight.

Options: perform without weight (only bodyweight).
💪/🤰 perform to a lower height around mid-shin with a slow lowering from the top (try to stay on tension).
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, elevated surface like stool or chair —> option to sub Lateral Lunges if no surface to step onto.

Heel Taps
Pick an option where you can move majority of the minute without resting. (Good luck 😳)
Options: keep knees straight & only butt on the ground —> perform with knees bent and hands on the ground behind you —> lower height of object you’re going over.
💪 Scissor Kicks.
🤰 perform Seated Knee Lifts.

Have a question? Chat with your coach.

Get Ready

✅ Weight for swings and heel taps.
✅ Something to step on.

Warm-up

5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg

*20 foot (approx 20-sec.) Crab Walk after each set.

Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch

See warm-up details
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She's (He's/They've) Got Legs!

April 27, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today is all about the leggzzz. This workout won't necessary get your heart rate up, but you'll feel some special things happening in your muscles. Remember to pick options 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.

2021-04-27 She's (He's/They've) Got Legs 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.

Weighted Swings
Weighted Swings

It's All in the Hips

Lateral Step-ups
Lateral Step-ups

🍑 Posterior Movements

Heel Taps
Heel Taps

Core Movements