Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
18
minutes working out
Today we're challenging our legs by mixing in a posterior movement with a dynamic one. Your legs will be taxed from the lunges, so you're going to have to work for those box jumps. The Chair Dips are there to give your legs a quick little break.
Do this workout live with an attentive and entertaining coach!
4-8-12-16-20-16-12-8-4
Reverse Lunges*, total
Box Jumps
In between each round 5 Chair Dips
*Suitcase Carry preferred.
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.
Reverse Lunges
Pick an option where you can do at leat 8 reps unbroken.
Options: hold the weights in a different position
💪/🤰 perform without weight.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack → switch arms if you only have one weight.
Box Jumps
Pick something that prioritizes jumping over stepping, if possible. For example, jump on a lower height versus step on a higher one.
Options: perform Step-ups
🤰 perform Toe Taps or Low Step-ups (no higher than 12”).
Equipment: box, chair, stool, etc.
No equipment option: perform double the number of Jumping Jacks.
Chair Dips
Pick an option that feels challenging.
Options: legs straight → knees bent
🤰 perform 8 reps at an easier difficulty.
🔥 perform with a weight held in the hip crease.
🔥🔥 elevate you legs
💪/🤰Additional Options
- Get as far as you can in 12 minutes.
- Add a 30-sec. rest after each rouond.
Have a question? Chat with your coach.
✅ Weights for Lunges (optional)
✅ Something to jump on. Same something will be used for Chair Dips.
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
15
-
18
minutes working out
Today we're challenging our legs by mixing in a posterior movement with a dynamic one. Your legs will be taxed from the lunges, so you're going to have to work for those box jumps. The Chair Dips are there to give your legs a quick little break.
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.
Jumping Movements
🍑 Posterior Movements
Pushing Movements
Posterior
