Punch Drunk Lunge

September 24, 2022

5

-

minutes warming up

18

-

minutes working out

Everything is increasing today in the workout, the time, the number of movements, and your hear rate! Your goal is to get as many rounds as possible even as the workout gets harder with more movements added in the mix. You got this!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 4-min.
6 Curtsy Lunges, total
9 Box Jumps

Rest 1-min.

As Many Rounds as Possible in 6-min.
6 Curtsy Lunges, total
9 Box Jumps
12 Sumo Deadlift High-pulls

Rest 1-min.

As Many Rounds as Possible in 8-min.
6 Curtsy Lunges, total
9 Box Jumps
12 Sumo Deadlift High-pulls
15 Sumo Goblet Squats

‍

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.

Cursty Lunges
If performing with weight, make sure you can still move at a relatively fast pace unbroken.

Options: perform without weight.
💪 option to hold onto a counter top or broomstick while performing reps for balance.

Box Jumps
Options: lower height → Quick Jumps, no Step-ups today.
🤰 perform Toe Taps, each foot.
Equipment: box, bench, stool, stairs. Make sure it's sturdy!

Sumo Deadlift High-pull
Pick a weight that will give you plenty of resistance while still moving unbroken.

Options: perform only to the knees instead of the ground → if performing with a dumbbell, perform Single-arm Sumo Deadlift High-pull, alternating
Equipment: barbell, dumbbells, kettlebells, backpack.
💪/🤰 perform as High-pull, total reps.

Sumo Goblet Squats
Pick a weight that will give you plenty of resistance while still moving unbroken. Make sure to drive those knees out!

Options: adjust to 10 reps
💪 Air Squats

Have a question? Chat with your coach.

Get Ready

✅ Optional weight for Curtsy Lunges.
✅ Something to jump or step on.
✅ Weight for Swings.
✅ Something to elevate your hand for Staggered Hand Push-ups.

Warm-up

As Many Rounds as Possible in 5-min.:
5 Lateral Lunges
7 Halos
9 Side Shuffle, steps

*Reps performed as each side/direction.

Then,
1-min. Butterfly Stretch
30-sec. Scorpion Shoulder Stretch, each side

🤰 Mamas

Then,
1-min. Butterfly Stretch
30-sec. Chair/Table Shoulder Stretch, each side

See warm-up details
No items found.

Punch Drunk Lunge

September 24, 2022

5

-

minutes warming up

18

-

minutes working out

Everything is increasing today in the workout, the time, the number of movements, and your hear rate! Your goal is to get as many rounds as possible even as the workout gets harder with more movements added in the mix. You got this!

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.

2022-09-24 Punch Drunk Lunge by Coach Janet

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.

Sumo Goblet Squats
Sumo Goblet Squats

Squatting Family

Box Jumps
Box Jumps

Jumping Movements

Curtsy Lunges
Curtsy Lunges

🍑 Posterior Movements