Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
minutes working out
We've got a classic repscheme today with a mixture of movements that target both lower body and upper body muscles. 15 minutes is the perfect amount of time to push some intensity while also focusing on movement quality, so make sure to pick weight and options that will challenge you.
Do this workout live with an attentive and entertaining coach!
15 min AMRAP
21 Sumo Deadlift High-pulls
15 Tricep Extensions
9 Weighted Burpee Step-ups, 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.
Sumo Deadlift High-pull
Choose a weight you can perform smoothly in no more than 3-4 sets.
Options: perform 30-reps if performing as Single-arm SDHP with one weight, 15 each side
🤰perform Single-arm SDHP
Equipment: barbell, dumbell(s), kettlebell, backpack
Tricep Extension
Choose a weight you can perform at least 8 unbroken. You might be able to go unbroken from the start and have to break it up later.
Equipment: dumbell(s), kettlebell, backpack
Weighted Burpee Step-ups
Use a weight where you will feel some resistance on the step-up portion.
Options: first lower the weight, then lower the height of the elevation
💪 perform a Kick-back instead of Burpee
🤰 perform 12 Step-ups + 15-sec. Elevated or Knee Plank Hold
Equipment: dumbbell(s), kettlebell(s), jugs of water // box, chair, stool, stairs.
No Equipment: perform Reverse Lunges - 9-reps with weight, 12-reps without weight
Have a question? Chat with your coach.
✅ Weight for Sumo Deadlift High-Pulls and Burpees.
✅ Something elevated for Dips and Step-ups.
2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs
Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises
5
-
7
minutes warming up
15
-
minutes working out
We've got a classic repscheme today with a mixture of movements that target both lower body and upper body muscles. 15 minutes is the perfect amount of time to push some intensity while also focusing on movement quality, so make sure to pick weight and options that will challenge you.
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
Arms
Burpee Family
