Drag Show

October 1, 2022

6

-

minutes warming up

18

-

20

minutes working out

Starting a new month with a major banger! The combo of legs and core today will have you JUMPING for joy! But maybe joy won't be the exact word you'll be using.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

5 Rounds
1-min. Plank Hold
20 Plank Drags, total
20 Weighted Step-ups, total
1-min. Jumping Squats
Rest 1-min.

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.

Plank Hold
Choose an option that is totally doable for 1-min. Keep those hips down and in-line with your body.

Options: perform on hands or elbows → perform on knees.
💪 perform for 30-sec
🤰 perform Elevated Plank Hold

Plank Drags
Your goal is to go unbroken!

Options: perform on toes or knees
🤰perform Single-arm Supported Flyes, each side.
Equipment: single weight like a dumbbell, kettlebell, backpack

Weighted Step-ups
Find the right height and weight that will allow you to complete unbroken sets.

💪/🤰 perform without weight.
Equipment: box, chair, stool, bench, stair // barbell, dumbbell(s), kettlebell(s), backpack.
No Equipment Option: perform Lunges

Jumping Squats
Options: perform 30-sec. jumping and 30-sec. without a jump.
💪/🤰: perform 1-min. Air Squats

Have a question? Chat with your coach.

Get Ready

✅ Weight for Plank Drags
✅ Weight for Step-ups
✅ Something to step on

Warm-up

Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total

Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side

🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total

Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side

See warm-up details
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Drag Show

October 1, 2022

6

-

minutes warming up

18

-

20

minutes working out

Starting a new month with a major banger! The combo of legs and core today will have you JUMPING for joy! But maybe joy won't be the exact word you'll be using.

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.

2022-10-01 Drag Show 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.

Plank Drags
Plank Drags

Core + Pulling Movements

Jumping Squats
Jumping Squats

Squatting + Jumping Movements