Help keep your group healthy and happy!
6
-
minutes warming up
22
-
minutes working out
A little work on Labor Day. Your goal today is to move at a steady consistent pace, keeping the reps as unbroken as possible. In the words of Britney, "You Better Work, 🤬"! But of course, we mean it in the nice possible way.
Do this workout live with an attentive and entertaining coach!
22 Minutes, As Many Rounds as Possible
22 Lunges
22 Alternating Strict Presses, total
22 Box Jumps
22 Overhead Squats
22 Russian Twists, total
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.
Lunges
Pick an option that will allow you to move as unbroken as possible.
Options: Weighted Lunges (holding weight(s) however you want) → no weight
Alternating Strict Presses
Pick a weight that will allow you to move as unbroken as possible.
Options: Single-arm Strict Presses → Seated Presses on Chair
🔥 Alternating Press with Overhead Hold
Box Jumps
Pick an option that will allow you to move as unbroken as possible.
Options: Step-ups
🤰 perform low Step-ups or Step-overs
Equipment: box, bench, chair, stairs → no equipment: perform Broad Jumps
Overhead Squats
This movement is going to be the most challenging out of the others. Pick a weight that allows you to get as much full range of motion as possible. Use a barbell if you have it or perform Single-arm Overhead Squats.
🤰/💪 perform Single-arm Front Squats
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water
Russian Twists
Options: perform with feet on or off of the ground
🤰 perform 30-sec. Seated Side Reaches
Equipment: single weight like a dumbbell, kettlebell, bag of rice, backpack.
💪/🤰 Additional Options
Decrease all reps to 16 total
Have a question? Chat with your coach.
✅ Weights for Presses
✅ Weight for Overhead Squats
✅ Optional weight(s) for Lunges and Russian Twists
✅ Something to jump on
1-min. Bear Crawl - Bent Knees
3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side
1-min. Bear Crawl - Straight Legs
Then,
1-min. Child's Pose
6
-
minutes warming up
22
-
minutes working out
A little work on Labor Day. Your goal today is to move at a steady consistent pace, keeping the reps as unbroken as possible. In the words of Britney, "You Better Work, 🤬"! But of course, we mean it in the nice possible way.
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.
Posterior Movements
Shoulder Family
Jumping Movements
Squat Family
Core Movements
