Bruce Turns 71!

November 23, 2022

6

-

minutes warming up

23

-

minutes working out

Bruce, a real life hero, a national treasure, Gymparty's sweetheart. This workout is dedicated to Bruce who turns 71 today.

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Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 23-min.
11 Burpees
11 Renegade Rows, each side
11 Upright Rows
11 Chair Dips
11 Elevated Rotational Mountain Climbers, per side

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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.

Burpee
💪 perform Kick-backs
🤰 perform Elevated Burpees

Renegade Rows
Options: perform with one weight in each hand or with one weight, switching arms.
💪 perform on knees
🤰 perform Single-arm Supported Rows, each side

Upright Rows
💪/🤰 perform Single-arm Upright Rows, each side
Equipment: barbell, dumbbell(s), kettlebell(s), bottles of water

Chair Dip
Options: perform legs straight with minimal leg assistance → perform knees bent with more leg assistance
Equipment: chair, stool, couch, or stairs

Elevated Rotational Mountain Climbers
🔥 perform Mountain Climbers
Equipment: chair, stool, counter top, etc.

💪/🤰 Additional Options
Rest: add in 1-min. rest after each round
Rep Scheme: perform 7-11 reps of each movement, whatever keeps ya moving!

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Renegade and Upright Rows.
✅ Elevated surface for Dips and Mountain Climbers.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
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Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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Bruce Turns 71!

November 23, 2022

6

-

minutes warming up

23

-

minutes working out

Bruce, a real life hero, a national treasure, Gymparty's sweetheart. This workout is dedicated to Bruce who turns 71 today.

‍

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.

2022-11-23 Bruce Turns 71! 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.

Burpees
Burpees

Everyone's Favorite

Renegade Rows
Renegade Rows

Pulling + Core Movements

Upright Rows
Upright Rows

Shoulders

Chair Dips
Chair Dips

Pushing Movements

Elevated Mountain Climbers
Elevated Mountain Climbers

Mountain Climber Family