Help keep your group healthy and happy!
6
-
minutes warming up
15
-
minutes working out
Go as heavy as you can with what you have. Today's goal should be less reps and more weight vs more reps and light weight.
Do this workout live with an attentive and entertaining coach!
EMOM 15 Minutes
Min 1: 8-12 Weighted Step-ups
Min 2: Max rep Plank Drags
Min 3: Rest
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.
The step-ups should feel challenging, which is why we have a range of 8-12. It should take about 40 seconds to complete your reps. If you're finishing faster than that, add more reps, if you're taking longer and bleeding into the next minute, then decrease the rep number. For the plank drags, we want you moving the entire minute, getting as many reps as possible.
Step-ups:
- First, adjust height of the object you're stepping onto.
- Next, adjust load, then perform as bodyweight Step-ups (no weight).
Plank Drags:
- First, reduce load.
- Second, perform Plank on knees.
- Step-ups: perform using 1 or 2 DBs, a barbell, or a backpack.
- Plank Drags: use one DB or backpack.
- 8 step-ups
- Kneeling Plank drags
Have a question? Chat with your coach.
✅ Weight option for heavy plank drags.
✅ Weight option for step-ups. Use a weight that feels challenging.
✅ Something sturdy to step on. Preferably 8 inches or higher.
⏱ Clock set to one minute intervals.
EMOM 6 Minutes
Min 1: 10-16 Step-ups*, alternating
Min 2: 20 Plank Hand to Elbow
*Start off with no weight then gradually add weight and reduce reps.
6
-
minutes warming up
15
-
minutes working out
Go as heavy as you can with what you have. Today's goal should be less reps and more weight vs more reps and light weight.
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.
Core + Pulling Movements
Posterior
