Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
18
minutes working out
Lots of core and shoulder stability in part one, followed by fast/explosive speed work at the end! Part 1 will be for quality, taking breaks as needed. Part 2 is for quality, but in terms of maintaining speed and intensity!
Do this workout live with an attentive and entertaining coach!
2-4-6-8-10-12
Side Plank Hip Lift
Star Side Plank
Side Plank Rotation
*Perform all reps on the right side, then all reps on the left.
Then,
AMRAP 8 Min
20-sec L-sits
10 Candlesticks
10 Box Jumps Overs
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.
Side Plank Complex
Options: use bottom knee to help stabilize.
💪 omit the round of 12.
🤰 Side Plank Complex
2-4-6-8-10-12
Elevated Side Plank, seconds
Elevated Side Plank Rotation
Box Jump Overs
Options: jump completely over the box (clearing it), or jump on and over the box.
💪 perform Facing Jump-overs
🤰 perform Step-overs, low surface
Equipment: box, stool, chair, stack of books
Have a question? Chat with your coach.
✅ Target to touch for Speed Skaters.
2 Rounds
15 Sumo Squats
30-sec. Rotational Mountain Climbers
15 Kang Squats
30-sec. Star Side Planks, each side (scale to knee)
Then,
1-min. Butterfly Stretch
6
-
8
minutes warming up
15
-
18
minutes working out
Lots of core and shoulder stability in part one, followed by fast/explosive speed work at the end! Part 1 will be for quality, taking breaks as needed. Part 2 is for quality, but in terms of maintaining speed and intensity!
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.
Core Movements
Core Movements
Jumping Movements
Core Movements
Hip Movements
Core Movements
