Dwight's Gym for Muscles

July 20, 2022

8

-

minutes warming up

12

-

minutes working out

Today's workout is a fun little test of strength, balance, and agility - so challenging you'll have to eat an entire scoop of protein powder without liquid after just to recover. Your goal is to get as many movement as possible AFTER the buy in EACH minute. So much to do in a minute, ya better move it!

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Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

Every Minute on the Minute for 12-min:
Even: Max rep Split Cleans
Odd: Max rep Speed Skaters to Target

Begin Every Minute With:
10-sec. Boat Pose + 10 Russian Twists, total

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.

Split Cleans
Pick a light to medium weight you can move through most of the minute.

Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water.

Speed Skaters to Target
Choose a difficulty that allows you to stay moving through most of the minute.

Equipment: whatever weight you used for the Cleans.
🤰 perform Side Shuffle.

Boat Pose
Pick something easy you can hold with no problem!

Options: hold legs behind your calves, knees, or thighs with your arms.
💪 perform for 5-sec.
🤰 perform 10-sec. Quadruped Pose.

Russian Twists
It's only 10, so you can go medium-heavy if you'd like!

Options: place feet off or on the ground.
💪 perform without weight, feet on the ground.
🤰 perform 4 Bird Dog Crunches, total alternating reps.
Equipment: single weight like a dumbbell, kettlebell, backpack."

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Have a question? Chat with your coach.

Get Ready

✅ Weight for Russian Twists.
✅ Weights for Split Cleans.
✅ Targets for Speed Skaters (use your weights).

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

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See warm-up details
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Dwight's Gym for Muscles

July 20, 2022

8

-

minutes warming up

12

-

minutes working out

Today's workout is a fun little test of strength, balance, and agility - so challenging you'll have to eat an entire scoop of protein powder without liquid after just to recover. Your goal is to get as many movement as possible AFTER the buy in EACH minute. So much to do in a minute, ya better move it!

‍

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.

2022-07-20 Dwight's Gym for Muscles by Coach Cheryl

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.

Boat Pose
Boat Pose

Core Movements

Russian Twists
Russian Twists

Core Movements

Split Cleans
Split Cleans

It's All in the Hips

Speed Skater to Target
Speed Skater to Target

Jumping Movements