Drop it Like it's Hot

March 28, 2022

6

-

8

minutes warming up

15

-

minutes working out

Squats are one of THE best ways to work your core. Having to hold tension under load, stay balanced, and engaged doesn't just involve your legs. But just because, we're going to some sit-ups to seal the deal!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 15-min.
14 Back Squats
1-min Sit-ups
12 Front Squats
45-sec Sit-ups
10 Overhead Squats
30-sec. Sit-ups

*5 on each side for Single-arm Overhead Squats

‍

Personalize It

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.

Back/Front/Overhead Squats
Pick an option that will challenge you. Something where you might be able to do the reps unbroken in the beginning, but will have to possibly break things up towards the end.

Options: perform 12-10-8 reps.
Equipment: barbell, dumbbell(s), kettlebell(s), or backpack
💪 option to adjust Overhead Squats to Overhead Lunges, total reps.

Sit-ups
Options: Leg position can be bent, straight, butterfly, or Anchored Sit-ups.

💪 Additional Options
- Perform 2 Rounds for Quality, not time.
- Add in 60-sec. rest between rounds.

🤰 Version
As Many Rounds as Possible in 15-min.
12 Back Squats
30-sec. Farmer's Carry, Right Arm
10 Front Squats
30-sec. Farmer's Carry, Left Arm
Rest 60-sec.

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for all the movements.

⏱ Clock set to 15-minute timer.

Warm-up

2 Rounds
15 Sumo Squats
30-sec. Rotational Mountain Climbers
15 Kang Squats
30-sec. Star Side Planks, each side (scale to knee)

Then,
1-min. Butterfly Stretch

See warm-up details
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Drop it Like it's Hot

March 28, 2022

6

-

8

minutes warming up

15

-

minutes working out

Squats are one of THE best ways to work your core. Having to hold tension under load, stay balanced, and engaged doesn't just involve your legs. But just because, we're going to some sit-ups to seal the deal!

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.

2022-03-28 Drop it Like it's Hot by Coach Janet

Movements

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.

Back Squats
Back Squats

Squat Family

Front Squats
Front Squats

Squat Family

Sit-ups
Sit-ups

Core Movements