Help keep your group healthy and happy!
5
-
8
minutes warming up
15
-
20
minutes working out
Today is a great mixture of upper body, core, and cardio (even though it's not Thursday) The Renegade Rows and Russian Twists are simpler movements that you can probably do unbroken, but you don't HAVE to. Try to push the pace on the runs and make it somewhat uncomfortable.
Do this workout live with an attentive and entertaining coach!
4 Rounds
20 Renegade Rows, total
30 Russian Twists, total
400-m Run/Row
* See below for non-running/rowing option.
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.
Renegade Row
Options: perform on the knees OR lower to 12-14 reps on toes.
🤰 perform Double Alternating Bent Over Rows.
Equipment: two weights like dumbbells, water bottles, kettlebells.
Russian Twists
Options: perform with feet on the ground → off the ground, knees bent → off the ground, legs straight.
🤰 perform 20 Lateral Side Bends, total.
Equipment: single weight like a dumbbell, kettlebell, backpack.
Run/Row
Options: adjust to whatever distance is around 2-min. of work —> option to walk/jog, bike, etc.
Inside Version: perform 2 Rounds: 50 Single-unders + 50 Lateral Toe Taps, total.
🤰 perform 90-sec, Back Rack Carry.
Have a question? Chat with your coach.
✅ Weight for Renegade Rows.
✅ Optional weight for Russian Twists.
📍400m route mapped out.
2 Rounds
30-sec. Mixed Carries, Right
20 Supermans
20 Single-leg V-ups
30-sec. Mixed Carries, Left
20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts
Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch
5
-
8
minutes warming up
15
-
20
minutes working out
Today is a great mixture of upper body, core, and cardio (even though it's not Thursday) The Renegade Rows and Russian Twists are simpler movements that you can probably do unbroken, but you don't HAVE to. Try to push the pace on the runs and make it somewhat uncomfortable.
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.
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.
Pulling + Core Movements
Core Movements
