Hold, Please.

May 14, 2021

6

-

8

minutes warming up

15

-

18

minutes working out

We have a series of holds and reps today which make for the ultimate strength combo. Holding a position under tension is already challenging enough, then adding reps immediately after really puts the cherry on top. Make sure to take as much time as you need between sets so that you can do the reps as unbroken as possible. 🍒💪

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

5 Rounds
15-sec. Overhead Hold immediately into:
10 Double Alternating Push Press

15-sec. Bent Over Row Hold (top) immediately into:
10 Double Alternating Bent Over Rows

15-sec. Side Plank Hold, Right immediately into:
10 Side Plank Crunches, Right
Repeat on Left

*Rest as needed between movements.

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.

Overhead/ Bent Over Row Hold
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: use ONE weight held between both hands, then put them down and pick up two weights for second part—> adjust to 10-sec.

Double Alternating Push Press/Bent Rows
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: perform 10 Single-arm Presses or Single-arm Bent Over Rows, per side.
🤰 option to perform Seated Row (still alternate arms).

Side Plank Hold
Options: perform on toes or knees —> perform on elbows or hands —> adjust to 10-sec.
🤰 perform on knees/elbows or Elevated Side Plank Hold.

Side Plank Crunches
Options: adjust to 6-8 reps.
💪/🤰perform Side Plank Hip Lifts (floor).

Equipment
Two weights, one in each hand (dumbbells, kettlebells, bottles of water) for the first 2 movements.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Overhead Hold and Presses.
✅ Weight for Bent Over Row Hold and Rows.

🎶 Coach VA's "Remix" Playlist

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Hold, Please.

May 14, 2021

6

-

8

minutes warming up

15

-

18

minutes working out

We have a series of holds and reps today which make for the ultimate strength combo. Holding a position under tension is already challenging enough, then adding reps immediately after really puts the cherry on top. Make sure to take as much time as you need between sets so that you can do the reps as unbroken as possible. 🍒💪

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.

2021-05-14 Hold, Please. 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.