Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
18
minutes working out
The trick in today's session is that the movement prior makes the second move a lot harder! We're looking to start out at a medium difficulty and progress to a hard one by the end.
Do this workout live with an attentive and entertaining coach!
5 Sets, Not For Time
15-sec. Dip Support
8-10 Dips
10-12 Pendlay Row
30-sec. Chinese Plank
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.
Dip Support
Choose a difficulty where you can perform all 15-sec. without stopping.
Options: perform between chairs with both feet off of the ground → adjust to 10-sec. → perform tapping feet onto and off of the ground → perform with one foot gently on the ground, other raised.
💪/🤰 perform with both hands on a chair bottom.
Equipment: one or two chairs, stools.
Dips
Make these HARD! Should burn and be a challenge, but no stopping mid set!
Options: perform at the front of a chair, with straight legs (harder) or bent knees (easier) using the feet as much as needed to complete the rep.
🔥 perform as Dips Between Chairs.
Equipment: one or two chairs, stools.
Pendlay Row
Go with a medium weight with the option of getting heavy at the end.
💪 perform Bent Over Row.
🤰 perform Single-arm Supported Row, reps each side.
Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water.
Chinese Plank
Should be challenging but able to perform the entire duration without stopping.
Options: adjust to 20-sec.
🤰 perform a Bent Over Row Hold.
🔥 option to add a weight to the hips.
Equipment: two benches or chairs → no equipment: perform 30-sec. Hamstring Walk-outs.
Have a question? Chat with your coach.
✅ Chair(s) or bench(es) to Dip & Plank on.
✅ Weight for Rows.
30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts
30-sec. High Knees
10 Floor Presses
10 Superman Ts
30-sec. Butt Kicker
12 Floor Presses
12 Superman Ts
30-sec. Forward-and-back Jumping Jacks
🤰 Mama Version
30-sec.March in Place
8 Elevated Push-ups
8 Reverse Flyes
30-sec.Marching High Knees in Place
10 Elevated Push-ups
10 Reverse Flyes
30-sec. Marching Butt Kickers
12 Elevated Push-ups
12 Reverse Flyes
30-sec. Toe Taps
6
-
8
minutes warming up
15
-
18
minutes working out
The trick in today's session is that the movement prior makes the second move a lot harder! We're looking to start out at a medium difficulty and progress to a hard one by the end.
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.
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.
Shoulder Stability
Pushing Movements
Pulling Party
Core Movements
