Wonderful AF

November 24, 2023

5

-

minutes warming up

15

-

18

minutes working out

Using some of that Thanksgiving fuel than for strength gains! We're slowing down the pace - you may feel a little sluggish! - to go heavy shoulders and lower body. Go as heavy as possible today on part one, then medium difficulty on part two.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

No items found.

For Quality and Load

5 Sets
10 Seated Press + 30-sec. Hold
15 Seated Good-mornings

*Rest as needed between movements.

Accessory
3 Sets
10 Double Alternating Bent Rows, 1-sec. pause at the chest
10 Single-leg Glute Bridge, 1-sec. pause at top

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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.

No Equipment Option
5 Sets
10 Push-ups + 30-sec. Plank Hold
15 Seated Good-mornings - no weight

*Rest as needed between movements.

Accessory
3 Sets
10 Shoulder Taps
10 Single-leg Glute Bridge, 1-sec. pause at top

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Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Presses
🪑 Chair or bench to sit on
✅ Weights for Bent Over Rows and Glute Bridges

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Warm-up

30-seconds each of:
Lateral Jogging High Knees, per side
Halo to Press
Plank to Downward Dog
3x

‍

See warm-up details
No items found.

Wonderful AF

November 24, 2023

5

-

minutes warming up

15

-

18

minutes working out

Using some of that Thanksgiving fuel than for strength gains! We're slowing down the pace - you may feel a little sluggish! - to go heavy shoulders and lower body. Go as heavy as possible today on part one, then medium difficulty on part two.

‍

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.

2023-11-24 Wonderful AF 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.

Seated Presses (on chair)
Seated Presses (on chair)

Pressing Movements

Seated Good Mornings
Seated Good Mornings

All you need is a chair!🪑

Single-Leg Glute Bridge
Single-Leg Glute Bridge

🍑 Posterior Movements