Throw Your Hands in the Air πŸ™†β€β™€οΈ

June 29, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

Hope you don't have to blow dry your hair anytime soon. This workout is not just about putting objects over your head repeatedly, there's ton of stability work to be had!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

15-sec. Single-arm OH Hold
15-sec. Strict Presses
15-sec. Single-arm OH Hold (other side)
50 Single/Double-unders

30-sec. Single-arm OH Hold
30-sec. Strict Presses
30-sec. Single-arm OH Hold (other side)
75 Single/Double-unders

45-sec. Single-arm OH Hold
45-sec. Strict Presses
45-sec. Single-arm OH Hold (other side)
100 Single/Double-unders

60-sec. Single-arm OH Hold
60-sec. Strict Presses
60-sec. Single-arm OH Hold (other side)
150 Single/Double-unders

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Single-arm Overhead Hold & Presses
Pick a weight that you can move with control.

πŸ’ͺ/🀰 perform for 10-20-30-40 sec. Hold, each side
Hold Equipment: single weight like a dumbbell, kettlebell, jug of water.
Press Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Single/Double-unders
Options: perform as 20-30-40-50 doubles β€”> perform half doubles, half singles.
πŸ’ͺ and No Equipment: perform Quick Jumps.
🀰 perform 25-50-75-100 Toe Taps, total.

Have a question? Chat with your coach.

Get Ready

βœ… Weight for Presses and Holds.
βœ… Jump rope, real or imaginary.

Warm-up

2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps‍

*Sub a Hold in for any Carry if unable to walk around.

Then,
Shoulder Stretches - see video

‍

See warm-up details
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Throw Your Hands in the Air πŸ™†β€β™€οΈ

June 29, 2021

5

-

6

minutes warming up

12

-

15

minutes working out

Hope you don't have to blow dry your hair anytime soon. This workout is not just about putting objects over your head repeatedly, there's ton of stability work to be had!

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2021-06-29 Throw Your Hands in the Air πŸ™†β€β™€οΈ 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.

Strict Presses
Strict Presses

Pressing Family

Overhead Hold
Overhead Hold

Shoulder Stability