Help keep your group healthy and happy!
5
-
6
minutes warming up
12
-
15
minutes working out
Looks like Christmas came early for Gymparty members! You get to choose how you want to break up the reps, what a gift! Overhead Squats will be more challenging than Swings, so keep that in mind while you're deciding how to break things up.
Break it up however you want!
50 Single-arm Swings, per side
100 Overhead Squats*
*50 per side for Single-arm Overhead Squats
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.
Single-arm Swings
Equipment: single weight like a dumbbell, kettlebell, jug of water.
Overhead Squats
Options: if performing with a single weight, perform Single-arm Overhead Squats.
💪/🤰 perform Front Squats.
Equipment: barbell, dumbbell, kettlebell, jug of water.
💪/🤰 Additional Options
- cap yourself at 15 minutes
Have a question? Chat with your coach.
✅ Weight for Swings and Overhead Squats. It doesn't have to be the same weight for both movements.
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds
Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side
🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds
5
-
6
minutes warming up
12
-
15
minutes working out
Looks like Christmas came early for Gymparty members! You get to choose how you want to break up the reps, what a gift! Overhead Squats will be more challenging than Swings, so keep that in mind while you're deciding how to break things up.
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.
It's All in the Hips
Squat Family
