"P"

October 17, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Your goal today is to accumulate an 10-min plank in as few sets as possible. But also you'll have to choose a plank option that challenges you so that you're not just done one or two sets. Every time you rest or drop, you'll perform Push-ups and Pistols. Those reps will also increase each time as well. Enjoy!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Accumulate 10-min. of:
Plank Hold
Every time you drop, perform:
Push-ups
Pistols

*Start with 4 Push-ups and Pistols (total), then increase reps by 2 each time.

‍

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
Options: perform 6-min. total accumulated time → perform on the knees
🤰 perform Elevated Plank Hold

Push-up
Options: adjust to 2-4-6-8… rep scheme on toes OR perform on knees
💪 perform 2-4-6-8… rep scheme on the knees
🤰 perform Elevated Push-ups
🔥 perform Plyo Push-ups

Pistol
Options: perform sitting to a chair, raising the height of the surface to make it easier → complete reps as each side if it feels too easy
💪/🤰 perform Reverse Lunges

‍

Have a question? Chat with your coach.

Get Ready

✅ Optional elevatated surface for Pistol modification.

Warm-up

3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total

Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch

🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total

See warm-up details
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"P"

October 17, 2022

5

-

7

minutes warming up

15

-

18

minutes working out

Your goal today is to accumulate an 10-min plank in as few sets as possible. But also you'll have to choose a plank option that challenges you so that you're not just done one or two sets. Every time you rest or drop, you'll perform Push-ups and Pistols. Those reps will also increase each time as well. Enjoy!

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.

2022-10-17 "P" 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
Plank

Core Movements

Push-ups
Push-ups

Pushing Movements

Pistol Squats
Pistol Squats

Squatting Family