Raising Fire

August 19, 2022

5

-

8

minutes warming up

15

-

17

minutes working out

We're mixing up some light-medium weights with tough bodyweight movements our Flex Friday. The two shoulder movements will challenge your ability to pull weights up to the shoulders, the second hip/ab movements will tax the abs and core, while the Slams will force you to throw down and use your back side!

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

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.

Raises/Flyes
Pick light weights where you can perform all reps in the complex without stopping.

Options: use heavier or lighter weight → adjust to 10-8-6 rep scheme.
💪/🤰 option to perform all movement as Single-arm, reps per arm, for a total of 2-3 sets.
Equipment: pair of weights like dumbbells, kettlebells, cans of soup, bottles of water.

Leg Raises/Dragonflags
Make these as controlled as possible, so go slowly and take your time.

Options: bend the knees on either movement to make less challenging.
💪 perform 16 Flutter Kicks, each side + 6 Lying Leg Raises, respectively.
🤰 perform 16 Standing Single-leg Raises, total + 20-sec. Quadruped Pose.

Weight Slams
Choose a light to medium weight that's relatively comfortable.

💪/🤰perform a single Tabata, not double.
Equipment: single weight like dumbbell, kettlebell, backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weights for Raises and Flyes.
✅ Weight for Slams

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans
20 Single-leg V-ups

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
No items found.

Raising Fire

August 19, 2022

5

-

8

minutes warming up

15

-

17

minutes working out

We're mixing up some light-medium weights with tough bodyweight movements our Flex Friday. The two shoulder movements will challenge your ability to pull weights up to the shoulders, the second hip/ab movements will tax the abs and core, while the Slams will force you to throw down and use your back side!

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.

2022-08-19 Raising Fire 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.

Front Raises
Front Raises

Shoulder Accessory Movements

Neutral Flyes
Neutral Flyes

Shoulder Maintenance

Lying Leg Raises
Lying Leg Raises

Core Movements

Half Dragonflags
Half Dragonflags

Core Movements

Weight Slams
Weight Slams

Anger Management Movements