Help keep your group healthy and happy!
7
-
minutes warming up
10
-
12
minutes working out
Legs, core, and shoulders are gonna get smoked in this triplet of chaos! Larger numbers in the beginning require some pacing. Then, you'll decrease numbers and increase intensity. Get ready for the burn!
60 Rotational Mountain Climbers
30 Double Alternating Push Presses
15 Lunge Around-the-world
40 Rotational Mountain Climbers
20 Double Alternating Push Presses
10 Lunge Around-the-world
20 Rotational Mountain Climbers
10 Double Alternating Push Presses
5 Lunge Around-the-world
*Total reps for all.
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.
Rotational Mountain Climbers
Pick an option where you can do all the reps in 1-2 sets - medium difficulty.
Options: touch knee to opposite elbow → bring knee sideways across chest, but don’t touch elbow → perform regular Mountain Climbers.
💪 perform Bicycle Crunches.
🤰 perform 30-20-10 Bird Dog Crunches.
Double Alternating Push Press
Pick a medium weight where you can do all reps in 1-2 sets.
Options: adjust load → perform with one weight (single-arm) and alternate as needed, not every rep.
Equipment: two weights like dumbbells, kettlebells, bottles, etc.
Lunge Around-the-world
Perform with a light to medium weight held anywhere.
💪/🤰 perform without weight.
Equipment: one to two weights like a barbell, dumbbells, kettlebells, bottles, etc.
Have a question? Chat with your coach.
✅ Weight for Double-Alternating Push Presses & Lunges.
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
10
-
12
minutes working out
Legs, core, and shoulders are gonna get smoked in this triplet of chaos! Larger numbers in the beginning require some pacing. Then, you'll decrease numbers and increase intensity. Get ready for the burn!
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.
Mountain Climber Family
Pressing Family
🍑 Posterior Movements
