Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
A good mixture of movements today. We have some pulling, some squatting, and some tapping. Twenty minutes can feel rather long - unless you're watching an episode of The Office... twenty minutes of WORKING OUT can feel rather long. A great way to tackle the workout today is to cruise through the first round and go through the movements. Then, increase your pace as you go through each round thereafter. For the last 2-3 minutes, go all out and really aim to empty the tank.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 20-min.
10 Bent Over Row
20 Hang Power Cleans
30 Back Squats
40 Heel Taps, total
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.
Row/Cleans/Squats
💪 perform Squats without weight or alternate rep scheme 10-15-20-30.
Equipment: barbell, dumbbells(s), kettlebells(s), backpack.
Heel Taps
Options: perform with straight legs or bent knees.
💪 perform over the ground, not over an object.
Equipment: small object, like a weight, water bottle, etc.
🤰Mama Version
As Many Rounds as Possible in 20-min.
8 Bent Over Rows
12 Hang Power Cleans
16 Back Squats or Air Squats
20 Seated Side Reaches, total
1-min. Rest
Have a question? Chat with your coach.
✅ Weight for all the movements!
⏱ Clock set to 20-min timer.
10-20-30-sec. of each:
Swings
Mountain Climbers
Single-leg Jumps*
Rest
*Switch sides as needed.
Then, 1-min. each of:
Standing Fold
Child's Pose
Mamas
10-20-30-sec. of each:
Swings
Elevated Mountain Climbers
Walk on Toes
Rest
Then, 1-min. each of:
Sumo Stance Standing Fold
Child's Pose
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5
-
7
minutes warming up
20
-
minutes working out
A good mixture of movements today. We have some pulling, some squatting, and some tapping. Twenty minutes can feel rather long - unless you're watching an episode of The Office... twenty minutes of WORKING OUT can feel rather long. A great way to tackle the workout today is to cruise through the first round and go through the movements. Then, increase your pace as you go through each round thereafter. For the last 2-3 minutes, go all out and really aim to empty the tank.
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 Movements
It's All in the Hips
Squat Family
Core Movements
