Help keep your group healthy and happy!
4
-
minutes warming up
22
-
25
minutes working out
Good thing our program can be done from home because it's Friday, the 13th and you better stay inside!! Today, we've got some upper body work mixed with some holds. The reps decrease so if you're able increase weight as you go. It should feel heavy towards the end.
13-11-9-7-5-3
Single-arm Alternating Floor/Bench Presses
Single-arm Alternating Z presses
(per side)
After each set
30-sec of Wall Sit Hold
30-sec of Dual Scissor Kicks
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
13-11-9-7-5-3
Spiderman Push-ups, per side
Bird Dog Crunchers, per side
30-sec of Wall Sit Hold
30-sec of Dual Scissor Kicks
Have a question? Chat with your coach.
✅ Weight for Floor and Z Presses
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
22
-
25
minutes working out
Good thing our program can be done from home because it's Friday, the 13th and you better stay inside!! Today, we've got some upper body work mixed with some holds. The reps decrease so if you're able increase weight as you go. It should feel heavy towards the end.
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.
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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.
