Help keep your group healthy and happy!
5
-
minutes warming up
15
-
17
minutes working out
The Devil's version of a Turkish delight. You won't find any pistachios in today's workout, but after today you may be able to break the shells with your bare hands. Today's weight should start off feeling moderate, but as your muscles fatigue it will feel heavy and that's what we want. However, it shouldn't feel impossible. Be mindful in the beginning of your back position in the devil's press. Make sure you're not rounding and that you stay engaged in the core before you lift overhead.
Do this workout live with an attentive and entertaining coach!
24-20-16-12-8-4
Chair Dips
Turkish Sit-ups*, total reps
Devil's Press
*Switch sides as needed.
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.
Dips
- Hardest: body between to chairs, no leg assistance.
- Med-Hard: body between to chairs, minimal leg assistance.
- Medium: body at the front of a chair, legs straight out.
- Easiest: body at the front of a chair, legs bent, pushing off the ground to assist.
Sit-ups
- reduce load.
- then perform with a REALLY light object.
- Equipment Options: Dumbbell, Kettlebell, Backpack, Water Jug, Shoe
Devil's Press
- reduce load.
- remove the Burpee from the movement and only perform a Kick-back to Ground-to-overhead.
- Equipment Options: Dumbbell, Kettlebell, Backpack, Water Jug, Shoe
Have a question? Chat with your coach.
✅ Chair, stepstool, or couch for dips.
✅ Weight option for Turkish Sit-ups. Something that you can do at least 8 reps unbroken. The right weight will be something that may feel moderate in the beginning, but will for definitely for sure feel heavy towards the end.
✅ Weight option for Devil's Press. Use a moderate-heavy set of dumbbells or weighted backpack.
⏱ Clock set to stopwatch. Record your time.
3 Rounds 30 sec. each movement for quality:
Alt. DB Deadbugs
Slow, easy Chair Dips*
Single-arm DB Ground-to-overhead, switch arms as needed
*Take 2-3 sec. to lower, make it an easy modification.
5
-
minutes warming up
15
-
17
minutes working out
The Devil's version of a Turkish delight. You won't find any pistachios in today's workout, but after today you may be able to break the shells with your bare hands. Today's weight should start off feeling moderate, but as your muscles fatigue it will feel heavy and that's what we want. However, it shouldn't feel impossible. Be mindful in the beginning of your back position in the devil's press. Make sure you're not rounding and that you stay engaged in the core before you lift overhead.
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.
