Your Friendly Neighborhood Spiderman

October 8, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

Bodyweight strength work is the focus of today, resting as needed to perform the movements at a challenging difficulty. Do your best to keep your hips in line with the body, not swaying back and forth or worming the low back! Shoulders AND core will be burning!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

Push-up Complex
1 Plank Shoulder Tap, each side
1 Plank Hands-to-elbow
1 Push-up
Rest as needed
2-2-2
Rest as needed
3-3-3...

*Continue adding 1 rep of each movement as long as possible until you need to break up the set.

Then,
As Many Rounds as Possible in 8-min.
2 Spiderman Push-ups
4 steps Weight Crawl

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.

Push-up Complex
Adjust difficulty so you can get to the round of 6+.

💪 perform on knees.
🤰 perform Elevated Plank Shoulder Tap + Elevated Push-up.

Spiderman Push-ups
These will be challenging, but make it so you can do 2 every set without stopping.

Options: only bring knee up as far as possible while maintaining Plank position (ok if not all the way forward).
💪 perform with hands elevated on a surface.
🤰 perform Elevated Long Lunge Mountain Climbers.

Weight Crawl
Choose a light weight that allows you to keep moving.

🤰 perform a Bear Crawl, without weight.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Weight Crawl.

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
‍

See warm-up details
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Your Friendly Neighborhood Spiderman

October 8, 2021

5

-

8

minutes warming up

12

-

15

minutes working out

Bodyweight strength work is the focus of today, resting as needed to perform the movements at a challenging difficulty. Do your best to keep your hips in line with the body, not swaying back and forth or worming the low back! Shoulders AND core will be burning!

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.

2021-10-08 Your Friendly Neighborhood Spiderman

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.

Plank Shoulder Taps
Plank Shoulder Taps

Shoulder Stability + Core

Plank Hand-to-Elbow
Plank Hand-to-Elbow

Core Movements

Push-ups
Push-ups

Pushing Movements

Spiderman Push-ups
Spiderman Push-ups

Pushing Movements

Weight Crawls
Weight Crawls

Core and Shoulders