Heavy, Hard, and Fast!

June 25, 2022

8

-

minutes warming up

18

-

20

minutes working out

Go heavy and difficult today with this lateral/side body combo! Rest as needed in order to hit each movement hard, but also make it pretty ;) Then, we finish out with a BANG!

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

As Heavy as Possible (Not for time)
12-10-8-6-4-2
Curtsy Lunges, each side
3-6-9-12-15
Side Plank Rotations, each side

Afterburner
10 Sets of 15-sec. ON, 15-sec. OFF
Speed Skaters to Target

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.

Cursty or Lateral Lunges
Pick a medium to heavy weight for all sets.

Options: increase weight throughout rounds → if no heavier weights, lower each rep slower each time, with an increasing pause at the bottom (on tension) of each Lunge.
Equipment: barbell, dumbell(s), kettlebell(s), backpack.

Side Plank Rotations
Should be able to do all reps per side without stopping, so rest up!

Options: perform on elbow or hand, knee or foot.
💪/🤰 perform Elevated Arms-only Side Plank Rotations.

Speed Skaters
Should be a distance where you can go back-and-forth without stopping the entire time.

Options: move targets closer to one another → reduce duration to 10-sec. of work with 15-sec. rest → perform without touching a target.
🤰 option to perform Side Shuffle, steps per side.
Equipment: two markers or targets to touch with your hands."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Lunges.
✅ Targets to touch on the ground.

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 -  12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest

Then,
1-min. Low Lunge + Elbows to Ground, each side

‍

See warm-up details
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Heavy, Hard, and Fast!

June 25, 2022

8

-

minutes warming up

18

-

20

minutes working out

Go heavy and difficult today with this lateral/side body combo! Rest as needed in order to hit each movement hard, but also make it pretty ;) Then, we finish out with a BANG!

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.

2022-06-25 Heavy, Hard, and Fast! 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.

Speed Skater to Target
Speed Skater to Target

Jumping Movements

Side Plank Rotations
Side Plank Rotations

Core Movements

Curtsy Lunges
Curtsy Lunges

🍑 Posterior Movements