Help keep your group healthy and happy!
6
-
7
minutes warming up
16
-
minutes working out
Charging through hump day with a mix of arm and back moves. Use a weight for the Swings and Tricep Extensions that is challenging, but still doable. For the one-minute moves, try to move the entire time with little rest - it doesn't have to be fast, just consistent.
Do this workout live with an attentive and entertaining coach!
16 minutes, as many rounds as possible
1-min max rep Push-ups
20 Weighted Swings
1-min max rep Chair Dips
20 Supermans
1-min max rep Tricep Extensions
20 Toe Taps, per side
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.
16 Min AMRAP
1-min max rep Push-ups
20 High Knees, per side
1-min max rep Chair Dips
20 Supermans
1-min max rep Dolphin Push-ups
20 Toe Taps, per side
*sub 1 min Plank Hold if you did Push-ups yesterday
Have a question? Chat with your coach.
✅ Weight for Swings
✅ Chair
✅ Weight for Tricep Extensions
30-sec each
Cobra Air Squats
Jumping Air Squats
Rotational Plank + Reach
4x
6
-
7
minutes warming up
16
-
minutes working out
Charging through hump day with a mix of arm and back moves. Use a weight for the Swings and Tricep Extensions that is challenging, but still doable. For the one-minute moves, try to move the entire time with little rest - it doesn't have to be fast, just consistent.
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.
