Help keep your group healthy and happy!
4
-
minutes warming up
16
-
18
minutes working out
Use a light-medium weight on the first part as the holds will catch up with you. The second part, 12 minutes will feel longer than it sounds, so pick a weight that will allow you to move at a nice steady pace while still challenging you.
20-sec Seated Overhead Hold
10 Z-Presses
20-sec Overhead Hold
10 Strict Presses
20-sec Overhead Hold
8 Push Presses
20-sec Overhead Hold
8 Push Jerks
Rest as you need between each section
Then,
12 Min AMRAP
2-4-6-8-10...etc increase reps by 2
Turkish Sit-ups
Weighted Step-ups
*total reps
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.
4 Rounds
20-sec Rervers Plank Hold
10 V-ups
Rest as you need between each section
Then,
12 Min AMRAP
2-4-6-8-10...etc increase reps by 2
Sit-ups
Lunges
*total reps
Have a question? Chat with your coach.
✅ Weights for overhead movements
30-seconds of...
Split Squats, per side
Inch Worms
Jumping Jacks
2x
4
-
minutes warming up
16
-
18
minutes working out
Use a light-medium weight on the first part as the holds will catch up with you. The second part, 12 minutes will feel longer than it sounds, so pick a weight that will allow you to move at a nice steady pace while still challenging you.
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.
