The Get-up Kids

May 18, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Today we have a strong focus on working HEAVY stability and control. With just two movements, you'll be working on core, shoulder strength, and balance.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

5 Rounds
8 Turkish Get-ups, total
1-min. max rep Dual Scissor Kicks
Rest 1-min.

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.

Turkish Get-ups
Use a moderate-heavy weight that will surely challenge you.

Option: perform 4-6 reps.
💪 perform with a light weight.
🤰 perform 8 Elevated Side Plank Rotations + 8 Windmills, each side/arm on both movements per round.
Equipment: one weight like DB, KB, bottle of water.

Dual Scissor Kicks
Use weights that you'd be able to hold for an entire minute for at least the first couple rounds. If you have to break it up in the later rounds then that's okay.

Options: adjust to 30-45 sec. → use no weight and only hold hands up.
💪 perform with arms under the butt instead of up over the chest.
🤰 perform 30-sec. Weighted Dead-bugs or Weighted Torso Twists.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Turkish Get-ups.
✅ Weight for Dual Scissor Kicks.

Warm-up

2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions

Then,
30-sec. Wall Pec Stretch, each side

See warm-up details
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The Get-up Kids

May 18, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Today we have a strong focus on working HEAVY stability and control. With just two movements, you'll be working on core, shoulder strength, and balance.

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.

2022-05-18 The Get-up Kids 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.

Turkish Get-ups
Turkish Get-ups

All-in-one Movements

Dual Scissor Kicks
Dual Scissor Kicks

Core Movements