Finally Friday

January 7, 2022

6

-

minutes warming up

18

-

minutes working out

Finally, it's time to Flex! Let's get strong today. Go as heavy as you can with what you have. Your goal is to go heavy, but also to stay consistent every round.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

In a 3-min. Window Complete:
6 Front-to-back Lunges, each side
6 Z-Presses
30-sec. Overhead Hold (after 6th Press)
Rest the remaining time
6 Rounds

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.

Front-to-back Lunges
Let's go heavy but unbroken!

Options
: increase to 8-reps each side if your weights are too light.
💪 decrease to 4-reps each side or perform 6-reps without weight.
🤰 option to perform 6-8 reps or 10 Front Squats.
Equipment: barbell, dumbbells, or kettlebells; one in each hand or one held between two hands, or backpack.

Z-Presses
We're looking fro 6 heavy reps in a row.

Options:
increase to 10-12 reps if your weight is too light.
💪 perform with weight only in one arm at-a-time, 4-6 reps per side (depending upon load).
🤰 perform 6-8 Seated Presses.
Equipment: barbell or backpack held in both hands or dumbbells/kettlebells one in each hand.

Overhead Hold
Should be a weight you can hold overhead the entire time without stopping, but it burns!

Options: reduce duration to 15-20 sec.
Equipment: same as Z-Press.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Lunges.
✅ Weight for Presses and Overhead Hold.

Warm-up

1-min. Bear Crawl - Bent Knees

3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side

1-min. Bear Crawl - Straight Legs

Then,
1-min. Child's Pose

See warm-up details
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Finally Friday

January 7, 2022

6

-

minutes warming up

18

-

minutes working out

Finally, it's time to Flex! Let's get strong today. Go as heavy as you can with what you have. Your goal is to go heavy, but also to stay consistent every round.

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.

2022-01-07 Finally Friday by Coach Janet

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.

Z Presses
Z Presses

Press with your Z

Overhead Hold
Overhead Hold

Shoulder Stability