Help keep your group healthy and happy!
5
-
minutes warming up
20
-
minutes working out
Studies show that a week that starts with leg day is guaranteed to set your whole rest of the week up for success.
Each minute is assigned a movement. For minutes 1 and 3, you'll have a certain number of reps of a movement to complete before the minute is up. Choose a personalized option where you can work for at least 30-45 seconds. Anything faster or slower than that, you will lose the intended stimulus. For minutes 2 and 4, these movements are meant to be full effort max reps for the entire minute.
For those who did Saturday's workout, if you're still feeling a bit sore in the legs, feel free to go a bit lighter or decrease the reps.
Do this workout live with an attentive and entertaining coach!
EMOM 20 min.
Min 1 : 18 Seated Pistols, total
Min 2: Max rep Narrow-to-wide Jumping Squats
Min 3: 18 Weighted Lateral Step-ups, total
Min 4: Max rep Jogging Lateral High-knees
*Complete 9 reps on one side before switching for pistols and lateral step-ups, aim for 30-45 sec. of work.
EMOM= Every Minute on the Minute
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.
Pistols: first, adjust the loading, then perform only bodyweight, lastly, use a higher seat target.
Step-ups: first, adjust the loading, then perform to a lower platform.
Squats/High-knees: instead of going the full 60 sec., go for 45 sec. and then rest 15 sec.
Have a question? Chat with your coach.
✅ An object to sit on for pistols. A height that will be challenging where you feel some resistance.
✅ A weight for lateral step-ups. Something that is challenging, but you can still do 9 on each side with minimal rest.
⏱ Clock set to 20-minute timer, making sure to keep an eye for every minute of work.
2 Rounds
10 Air Squats
20 Alt. Walking Lunges
100m Jog or 30 sec. Jog in place
*Modify stance on Squats and direction (forward/backwards) on Lunges intermittently.
5
-
minutes warming up
20
-
minutes working out
Studies show that a week that starts with leg day is guaranteed to set your whole rest of the week up for success.
Each minute is assigned a movement. For minutes 1 and 3, you'll have a certain number of reps of a movement to complete before the minute is up. Choose a personalized option where you can work for at least 30-45 seconds. Anything faster or slower than that, you will lose the intended stimulus. For minutes 2 and 4, these movements are meant to be full effort max reps for the entire minute.
For those who did Saturday's workout, if you're still feeling a bit sore in the legs, feel free to go a bit lighter or decrease the reps.
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.
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.
Posterior
Jumping Movements
🍑 Posterior Movements
