Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
Yesterday was all about the legs, today, we're moving it up to our core and arms. We have a combo of fast controlled movements paired with slower controlled movements. All movements will be done in a plank position so our midline will be doing some overtime today.
Do this workout live with an attentive and entertaining coach!
5 Rounds
1-min. Decline Shoulder Taps
30-sec. Decline Push-ups
Rest 1-min.
1-min. Rotational Mountain Climbers
30-sec. Renegade Rows
Rest 1-min.
*Score on each movement is total reps.
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.
Decline Shoulder Taps
Options: perform on ground → perform on knees.
🤰 Elevated Plank Shoulder Taps.
Equipment: stool or chair to elevate feet onto.
Decline Push-ups
Options: lower height of foot elevation → perform on ground → perform on knees.
💪/🤰 Elevated Push-ups.
Equipment: stool or chair to elevate feet onto.
Rotational Mountain Climbers
Options: rotate without touching opposite elbow → perform regular Mountain Climbers.
💪 perform Bicycle Crunches.
🤰 perform Bird Dog Crunches.
Renegade Rows
💪 perform on knees.
🤰 perform Quadruped Rows, 15-sec. each side
Equipment: single weight like dumbbell, kettlebell, or backpack.
💪/🤰Addtional Options:
Rest: increase to 1-min. at the end of each round instead of 30-sec OR rest as needed after each set.
Have a question? Chat with your coach.
✅Something to elevate your legs.
✅Weight(s) for Renegade Rows.
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
20
-
minutes working out
Yesterday was all about the legs, today, we're moving it up to our core and arms. We have a combo of fast controlled movements paired with slower controlled movements. All movements will be done in a plank position so our midline will be doing some overtime today.
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.
Shoulder + Core Stability Movements
Push-up Family
Mountain Climber Family
Pulling + Core Movements
