Help keep your group healthy and happy!
6
-
minutes warming up
13
-
minutes working out
The goal today is to focus on one side at a time. Maybe you'll notice one side is a little wonkier than the other. On both sides, be very intentional with your movements. Think about control first, then begin to add speed.
*We added an optional bonus round! Highly recommended 😉
Do this workout live with an attentive and entertaining coach!
As Many Rounds As Possible in 5-min.
30-sec. Side Plank, Right Side
12 Single-arm Renegade Row, Right Arm
18 Single-arm Front-rack Lunges, Right Leg
(complete all 5-min. on the right side)
Then, 5-min. AMRAP on Left
Then, 3-min. Bonus AMRAP
30-sec. Plank
12 Renegade Rows (alt), total
18 Front-rack Lunges, 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.
Planks
Options: reduce duration to 15-20 sec. → perform on knees/elbows.
🤰 perform Elevated Plank and Elevated Side Plank.
Renegade Row
Options: adjust weight.
💪 perform on knees.
🤰 perform Single-arm Supported Rows.
Equipment: single weight like dumbbell, kettlebell, bottle of water.
Front-rack Lunges
Options: adjust weight → reduce to 12 reps.
💪 perform with no weight for 12 reps.
🤰 perform 12 Single-arm Front-rack Lunges in the 5-min. Lunges in each 5-min. AMRAP and perform the last AMRAP without weight for 12-reps.
Equipment: single weight like dumbbell, kettlebell, backpack.
Have a question? Chat with your coach.
✅ Object for Bent Over Row and Lunges
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
13
-
minutes working out
The goal today is to focus on one side at a time. Maybe you'll notice one side is a little wonkier than the other. On both sides, be very intentional with your movements. Think about control first, then begin to add speed.
*We added an optional bonus round! Highly recommended 😉
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.
Core Movements
Pulling + Core Movements
🍑 Posterior Movements
Core Movements
🍑 Posterior Movements
