Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
22
minutes working out
The first part of today will involve some simple shoulder maintenance exercises. These can be mundane but they're SO good to mix in to keep your shoulders healthy. The second part involves max reps per minute, however we're going for control and quality rather than speed. Strive for full range of motion and you might have to slow down a tad to achieve that, that's totally cool with us!
Do this workout live with an attentive and entertaining coach!
Shoulder Accessory
3 Rounds
8-12 Upright Row
8-12 Lateral Raises
8-12 Front Raises
1-min. Max Repetitions Pallof Presses
1-min. Max Rep of each:
Floor Press
Glute Bridges
Weighted Dead-bugs
5 Rounds
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.
Shoulder Accessory
Options: adjust load → perform as Single-arm movements, reps per side.
Equipment: two light weights like dumbbells, kettlebells, cans of soup, etc.
Floor Press
Options: adjust load → perform as Single-arm Floor Press, reps per side.
🤰 if unable to lie, perform Elevated Push-ups.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.
Glute Bridge
Options: move feet further in towards butt (harder) or out (easier) .
🤰 if unable to lay, perform alternating Bird Dogs.
🔥 perform Single-leg Glute Bridges
Weighted Deadbugs
Options: adjust load → perform without weight.
🤰 if unable to lay, perform Seated Knee Lifts.
Equipment: single weight like dumbbell, kettlebell, or backpack.
Have a question? Chat with your coach.
✅ Light object for shoulder accessory
✅ Weight(s) for Floor Presses
✅ Weight for Glute Raises
✅ Light object for Weighted Dead Bugs
30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts
30-sec. High Knees
10 Floor Presses
10 Superman Ts
30-sec. Butt Kicker
12 Floor Presses
12 Superman Ts
30-sec. Forward-and-back Jumping Jacks
🤰 Mama Version
30-sec.March in Place
8 Elevated Push-ups
8 Reverse Flyes
30-sec.Marching High Knees in Place
10 Elevated Push-ups
10 Reverse Flyes
30-sec. Marching Butt Kickers
12 Elevated Push-ups
12 Reverse Flyes
30-sec. Toe Taps
6
-
8
minutes warming up
20
-
22
minutes working out
The first part of today will involve some simple shoulder maintenance exercises. These can be mundane but they're SO good to mix in to keep your shoulders healthy. The second part involves max reps per minute, however we're going for control and quality rather than speed. Strive for full range of motion and you might have to slow down a tad to achieve that, that's totally cool with us!
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.
Shoulders
Shoulder Accessory Movements
Shoulder Accessory Movements
Core Movements
Pressing Family
Glute Movements 🍑
Core Movements
