Maleficent 😈🐉

August 1, 2022

5

-

6

minutes warming up

12

-

15

minutes working out

Monday is kicking off with a devil-ish, magnificent... no, Maleficent two-part masterpiece! Your goal is to get through the workout as fast as you can using a medium weight that will give you enough resistance while still moving through the movements with control. Be smooth here! For the finisher, make it snappy.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

3 Rounds
21 Sit-ups
15 Push Presses
9 Devil's Press

Finisher, For Time:
20 Lateral Burpees, 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.

Sit-ups
Pick an easier option that allows you to move through the reps steadily.

💪 perform 15-reps.
🤰 perform 1-min. Farmer's Carry using one weight, performing 30-sec. each side.

Push Presses
Pick a medium weight where you can do it in 1-2 sets.

Equipment: barbell, dumbbell(s), kettlebell(s), cans of soup, backpack.

Devil's Press
Use the same Push Press weight that's medium and challenges you.

💪 perform Weighted Burpees.
🤰 perform Weighted Swings.
Equipment: dumbbell(s), kettlebell(s), backpack.

Lateral Burpees
Go FAST here to finish off with a bang!

Options: step over your weight laterally instead of jumping → perform regular Burpees.
💪 perform Kick-backs, jumping laterally over your weight.
🤰 perform Elevated Burpees.

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Push Presses and Devil's Presses.
✅ Something to jump over for Lateral Burpees.

‍

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

‍

See warm-up details
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Maleficent 😈🐉

August 1, 2022

5

-

6

minutes warming up

12

-

15

minutes working out

Monday is kicking off with a devil-ish, magnificent... no, Maleficent two-part masterpiece! Your goal is to get through the workout as fast as you can using a medium weight that will give you enough resistance while still moving through the movements with control. Be smooth here! For the finisher, make it snappy.

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.

2022-08-01 Maleficent 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.

Sit-ups
Sit-ups

Core Movements

Push Presses
Push Presses

Press Family

Devil's Presses
Devil's Presses

Burpee Family

Lateral Burpees
Lateral Burpees

Burpee Family