Diversity Day

July 23, 2022

5

-

6

minutes warming up

15

-

17

minutes working out

Another two-parter that has a diversity of holds using your shoulders.The first part we're practicing handstand holds, holding a little bit at a time but focusing on a solid consistent position throughout the seven rounds. The second part further challenges the overhead position, but with a little extra challenge on the core.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Handstand Practice
Every Minute on the Minute for 7-min.
20-40 sec. Handstand Hold

For Time:
30-20-10, total reps
Overhead Lunges
30-60-90 seconds
Dual Scissor Kicks

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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.

Handstand Hold
Pick a difficulty where you can do the first few rounds no problem, then gets a lot more challenging around the middle, but you can always do the time unbroken.

Options: perform kicking your legs up to the wall → perform a Wall Climb then hold the top position → perform a Pike Handstand Hold → adjust to 15-sec.
💪 perform Pike Hold.
🤰 perform an Overhead Hold.
🔥 perform for 30-sec.

Overhead Lunges
Pick a lighter weight that ensures your elbows stay locked out!

💪/🤰 perform Front-rack Lunges.
Equipment: barbell, dumbbells, kettlebells, backpack.

Dual Scissor Kicks
Feel free to go heavier here! Make them shoulders burnn!

Options: hold arms up over your head without weight.
💪 perform Scissor Kicks and adjust to 20-40-60 sec.
🤰 perform Weighted Deadbugs and adjust to 20-40-60 sec.
Equipment: dumbbell, kettlebell, backpack.

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Have a question? Chat with your coach.

Get Ready

✅ Wall space or something to elevate your legs on.
✅ Weight for Lunges and Dual Scissor Kicks.

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Warm-up

2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps‍

*Sub a Hold in for any Carry if unable to walk around.

Then,
Shoulder Stretches - see video

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See warm-up details
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Diversity Day

July 23, 2022

5

-

6

minutes warming up

15

-

17

minutes working out

Another two-parter that has a diversity of holds using your shoulders.The first part we're practicing handstand holds, holding a little bit at a time but focusing on a solid consistent position throughout the seven rounds. The second part further challenges the overhead position, but with a little extra challenge on the core.

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.

2022-07-23 Diversity Day 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.

Handstand Hold
Handstand Hold

Shoulder Stability

Overhead Lunges
Overhead Lunges

Glutes and Shoulders

Dual Scissor Kicks
Dual Scissor Kicks

Core Movements