Push and Hold

March 10, 2023

4

-

minutes warming up

18

-

20

minutes working out

Today's Focus: Strength 🏋️‍♀️
💪 Legs
💪 Chest

We have a double whammy strength day focusing on both lower and upper body. Your goal today is to challenge yourself on the holds while still managing to maintain good position on the squats and push-ups."

‍

Coaching

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For Quality and Load

5 Rounds
8 1-1/4 Goblet Squats
45-seconds Wall Sit Hold

Then

5 Rounds
8 Staggered Hand Push-ups, total
45-seconds 1/2 Push-up Hold

Personalize It

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*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.

No Equipment Option
5 Rounds
10 1-1/4 Squats
45-seconds Wall Sit Hold

Then

5 Rounds
10 Staggered Hand Push-ups, total
45-seconds 1/2 Push-up Hold

Have a question? Chat with your coach.

Get Ready

✅ Weight for Squats

Warm-up

Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x

‍

See warm-up details
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Push and Hold

March 10, 2023

4

-

minutes warming up

18

-

20

minutes working out

Today's Focus: Strength 🏋️‍♀️
💪 Legs
💪 Chest

We have a double whammy strength day focusing on both lower and upper body. Your goal today is to challenge yourself on the holds while still managing to maintain good position on the squats and push-ups."

‍

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.

2023-03-10 Push and Hold 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.

1 1/4 Squats
1 1/4 Squats

Squatting Family

Wall Sit
Wall Sit

Hold Movements

Staggered-hand Push-ups
Staggered-hand Push-ups

Pushing Movements

Push-ups
Push-ups

Pushing Movements