Help keep your group healthy and happy!
6
-
minutes warming up
12
-
15
minutes working out
This workout is brought to you by Gymparty member Mili Khanpur. We added our own little spin on it after Rick's burpee bonanza from Monday. As she said, this workout is super simple meaning it's pretty straight-forward, but that by no means does that equal easy. Use a medium-heavy weight that will challenge you. The reps do not have to be unbroken.
5 Rounds
15 Deadlifts
15 Sit-ups
15 Goblet/Front Squats
Buy Out:
15 Weighted Burpees
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.
Deadlifts
Options: perform only as low as possible to keep low back safe (shins, then knees).
🤰 perform Sumo RDLs.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Sit-ups
💪 adjust to 10-reps.
🤰 perform 10 Legs-only Deadbugs.
Goblet/Front Squats
💪/🤰 perform Goblet Squats OR Single-arm Front Squats, total reps.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Weighted Burpees
Options: perform a Kick-back instead of Burpee.
💪 perform Single-arm Weighted Burpees.
🤰 perform Elevated Burpees.
💪/🤰Additional Options
- Perform 3-5 Rounds, resting as needed.
- Take a mandatory 1-min. Rest before final Buy Out.
Have a question? Chat with your coach.
✅ Weights for Deadlifts and Squats
⏱ Clock set to stopwatch. Record completed time.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
12
-
15
minutes working out
This workout is brought to you by Gymparty member Mili Khanpur. We added our own little spin on it after Rick's burpee bonanza from Monday. As she said, this workout is super simple meaning it's pretty straight-forward, but that by no means does that equal easy. Use a medium-heavy weight that will challenge you. The reps do not have to be unbroken.
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.
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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.
Hammies
Core Movements
Squatting Movements
Squat Family
Burpee Family
