Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
minutes working out
No weights today, but all of the challenge! You have 12 minutes on the clock and you'll start with 50 Decline Push-ups, which you'll only have to do one time. In the remaining time after the Push-ups are complete, you'll do as many rounds/reps as possible of the other two movements. For example, if it takes you 3 minutes to do the Push-ups, you'll then have 9 minutes to rotate between the Candlestick+Burpees and Pistol Squats.
12-min. on the Clock
50 Decline Push-ups
Then, in the remaining time AMRAP:
8 Candlestick + Burpees
16 Pistol Squats, 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.
Decline Push-ups
Adjust the level of your elevation and find an option that feels challenging, but doable.
Options: decrease to 30 reps → cap at 6 minutes → Push-ups
💪 Elevated Push-ups
🤰 perform 30 x (1 Elevated Push-up + 1 Elevated Plank Shoulder Tap, each side).
Equipment: chair, stool, counter top,
Candlestick + Burpee
Pick an option that allows you to move through 8 reps with minimal rest.
Options: adjust to 6 reps → use chairs to assist up from the Candlestick → perform Kick-backs for Burpee.
💪/🤰 perform 1 Air Squat + 1 Kick-back (floor or elevated) for each rep.
Pistol Squats
Pick an option that allows you to go as low as you can.
Options: adjust to 10-12 reps → perform sitting to to a surface → use the arms/upper body to hold onto a counter or chair to assist.
💪/🤰perform 16 Reverse Lunges.
Have a question? Chat with your coach.
✅ Something you can use to raise your legs.
⏱ Timer set to 12 minute timer.
2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs
Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises
5
-
7
minutes warming up
12
-
minutes working out
No weights today, but all of the challenge! You have 12 minutes on the clock and you'll start with 50 Decline Push-ups, which you'll only have to do one time. In the remaining time after the Push-ups are complete, you'll do as many rounds/reps as possible of the other two movements. For example, if it takes you 3 minutes to do the Push-ups, you'll then have 9 minutes to rotate between the Candlestick+Burpees and Pistol Squats.
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.
