Help keep your group healthy and happy!
6
-
minutes warming up
15
-
minutes working out
We're spending the entire workout on the ground working with some combo movements. Your goal is to stay the entire minute and a half elevated without coming down until the rest portion.
Do this workout live with an attentive and entertaining coach!
6 Rounds
30-sec. Wall Walks
30-sec. Renegade Rows
30-sec. Plank Drags
Rest 1-min.
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.
Wall Walks
Walk your feet on the wall only as far as your comfortable
💪 perform Inch Worms
Renegade Row
Options: perform with a set of two weights, one in each hand, alternating → perform with one weight, other hand is on the ground
💪 perform on knees
🤰 perform Split-stance Rows, 15-sec. each side
Equipment: hand-held weight like dumbbell(s), kettlebell(s), bottle of water
Plank Drags
Options: perform on toes or knees
🤰perform Single-arm Supported Flyes, 15-sec. each side
Equipment: single weight like a dumbbell, kettlebell, backpack
Have a question? Chat with your coach.
✅ Weights for Renegade Rows and Plank Drags
✅ Wall space
⏱ Timer
1-min. Bear Crawl - Bent Knees
3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side
1-min. Bear Crawl - Straight Legs
Then,
1-min. Child's Pose
6
-
minutes warming up
15
-
minutes working out
We're spending the entire workout on the ground working with some combo movements. Your goal is to stay the entire minute and a half elevated without coming down until the rest portion.
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.
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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.
Pulling + Core Movements
Core + Pulling Movements
