Festivus for the Rest of Us

December 21, 2022

6

-

8

minutes warming up

15

-

18

minutes working out

Just two movements make up today's arms and core blaster. There's some necessary coordination work thrown in there today as well. Keep the Chair Dips unbroken and the time on the rounds as consistent as possible.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

12 Rounds
8 Chair Dips
6 Candlesticks
4 Pistols, per side

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.

Chair Dip
Options: perform with both legs on the ground or one to make it harder.
💪/🤰 perform 6-reps each round.
🔥 perform 6-8 Dips Between Chairs
Equipment: chair, stool, stairs, or couch.

Candlestick
Options: perform between two chairs to help use to balance/stand up with your arms.
💪 perform 4-reps.
🤰 perform 6 x (1 Standing Single-leg Lift, each side + 1 Air Squat)

Pistols
Options: come up fast with less sitting/pausing to make it harder
🤰 perform Reverse Lunges
Equipment: surface to sit on like a chair, box, stool, stair

💪/🤰 Additional Options
Rounds: perform 8-10 Rounds.
Rest: add in a 30-sec. Rest after each round.

Have a question? Chat with your coach.

Get Ready

✅ Chair for Dips and Pistols

‍

Warm-up

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

See warm-up details
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Festivus for the Rest of Us

December 21, 2022

6

-

8

minutes warming up

15

-

18

minutes working out

Just two movements make up today's arms and core blaster. There's some necessary coordination work thrown in there today as well. Keep the Chair Dips unbroken and the time on the rounds as consistent as possible.

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.

2022-12-21 Festivus for the Rest of Us 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.

Pistol Squats
Pistol Squats

Squatting Family

Candlesticks
Candlesticks

Core Movements

Chair Dips
Chair Dips

Pushing Movements