Help keep your group healthy and happy!
5
-
minutes warming up
18
-
minutes working out
We got lots of legs today - back side, front side, all the sides! Prioritize difficulty today - challenge the depth and weight on the Pistols and the height on theh taps. You'll be surprised how much you feel your legs on those Side Plank Holds!
Do this workout live with an attentive and entertaining coach!
Every Minute on the Minute for 18-min.
Min. 1: 8 Seated Pistols, Right + Right Side Plank Hold until 40-sec.
Min. 2: 8 Seated Pistols, Left + Left Side Plank Hold until 40-sec.
Min. 3: 40-sec. Max Reps Heel Taps
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.
Seated Pistols
Make these hard! Choose difficulty in depth first, then add weight.
Options: adjust height of chair (lower = harder).
💪/🤰option to perform holding a countertop or broomstick for balance/support.
🔥 perform regular Pistols, no chair.
Equipment: elevated surface like stool or chair → optional weight to hold like dumbbell, kettlebell, backpack, held anywhere.
Side Plank Hold
Pick something pretty easy you can hold entirely until 40-sec. with.
Options: perform on elbows or hands.
💪 perform on knees.
🤰 perform Elevated Side Plank Hold.
Heel Taps
Pick an option where you can move majority of the 40-sec. without resting. (Good luck 😳)
Options: keep knees straight & only butt on the ground → perform with knees bent and hands on the ground behind you → lower height of object you’re going over.
💪 perform Scissor Kicks.
🤰 perform 8 Lateral Side Bends, each side.
Have a question? Chat with your coach.
✅ Weight for Heel Taps.
✅ Something to sit back onto.
As Many Rounds as Possible in 5-min.:
5 Lateral Lunges
7 Halos
9 Side Shuffle, steps
*Reps performed as each side/direction.
Then,
1-min. Butterfly Stretch
30-sec. Scorpion Shoulder Stretch, each side
🤰 Mamas
Then,
1-min. Butterfly Stretch
30-sec. Chair/Table Shoulder Stretch, each side
5
-
minutes warming up
18
-
minutes working out
We got lots of legs today - back side, front side, all the sides! Prioritize difficulty today - challenge the depth and weight on the Pistols and the height on theh taps. You'll be surprised how much you feel your legs on those Side Plank Holds!
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.
