Back Side Front Side

May 10, 2022

8

-

minutes warming up

12

-

minutes working out

Just twelve minutes of work today that includes short spurts, rests, back/front body core work. Your goal is to do everything unbroken rest and repeat! Easy Peazy!

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

As Many Rounds as Possible in 12-min.
12 Hang Power Cleans
18 Alternating V-ups
Rest 30-sec.

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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.

Hang Power Cleans
Pick a light-medium weight where you can do all 12 in a row, but it gets hard around 8.

Options: load too light? Perform 15 reps.
Equipment: barbell, dumbbells, kettlebells, sack of laundry → only have a small single weight? perform reps as Single-arm, 10 reps per side.

Alternating V-ups
Make this an easier difficulty, something you can do almost every set without stopping, then resting.

Options: perform 12 reps → touch your opposite knee/shin instead of the toe → bend your knees as you come up.
💪 perform 24 Scissor Kicks.
🤰 perform Seated Knee Raises.

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Have a question? Chat with your coach.

Get Ready

✅ Weight for Hang Power Cleans.

Warm-up

8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

🤰 Option

8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

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See warm-up details
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Back Side Front Side

May 10, 2022

8

-

minutes warming up

12

-

minutes working out

Just twelve minutes of work today that includes short spurts, rests, back/front body core work. Your goal is to do everything unbroken rest and repeat! Easy Peazy!

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.

2022-05-10 Back Side Front Side 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.

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Alternating V-ups
Alternating V-ups

Core Movements