Help keep your group healthy and happy!
5
-
7
minutes warming up
10
-
minutes working out
This workout has two focuses: going fast on the Slams to get nice and sweaty and then focusing on form, quality of movement, and strengthening the shoulders on the second portion.
1-min. Max Reps
Weight Slams
Rest 30-sec.
2 Rounds
15-sec. L-Sit
15-sec. Max Dips
Rest 30-sec.
Perform 5 total sets.
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.
Weight Slams
Pick a weight you can hold onto for the entire minute.
Equipment: single weight like a dumbbell, kettlebell, backpack.
L-Sit
Should be a difficulty you can stay up the whole time, but is still challenging.
Options: perform on the ground or between two level surfaces.
💪 perform L-Sit Feet Taps.
🤰 perform Dip Support Hold.
Equipment: two level surfaces to put your body between like chairs, stools, or even 2 dumbbells.
Dips
Should be a difficulty where you can move the entire duration.
Options: perform with one foot or both feet on the ground.
🔥 perform Dips Beetween Chairs, with or without feet on the ground.
Equipment: chair bottom or stool.
Have a question? Chat with your coach.
🪑Chair(s) for Dips.
2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions
Then,
30-sec. Wall Pec Stretch, each side
5
-
7
minutes warming up
10
-
minutes working out
This workout has two focuses: going fast on the Slams to get nice and sweaty and then focusing on form, quality of movement, and strengthening the shoulders on the second portion.
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.
