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.
Dip Support Choose a difficulty where you can perform all 15-sec. without stopping.
Options: perform between chairs with both feet off of the ground --> adjust to 10-sec. --> perform tapping feet onto and off of the ground --> perform with one foot gently on the ground, other raised. 💪/🤰 perform with both hands on a chair bottom. Equipment: one or two chairs, stools.
Dips Make these HARD! Should burn and be a challenge, but no stopping mid set! Options: perform at the front of a chair, with straight legs (harder) or bent knees (easier) using the feet as much as needed to complete the rep. 🔥 perform as Dips Between Chairs. Equipment: one or two chairs, stools.
Pendlay Row Go with a medium weight with the option of getting heavy at the end.
💪 perform Bent Over Row. 🤰 perform Banded Seated Row. Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water. Chinese Plank Should be challenging but able to perform the entire duration without stopping.
Options: adjust to 20-sec. 🤰 perform a Banded Seated Row or Pendlay Row hold (so hold the weight at the chest after the completion of the last rep). 🔥option to add a weight to the hips. Equipment: two benches or chairs --> no equipment: perform 30-sec. Hamstring Walk-outs.