6
-
8
minutes warming up
15
-
18
minutes working out
Our Friday Pump Sesh today is focused on heavy movements AND bodyweight movements. Two different kinds of hard to build strength in those muscles!
3 Rounds Not For Time
Max rep Weighted Squats
Immediately into max rep Air Squats in 30 seconds
Max rep Weighted Step-ups
Immediately into max rep Step-ups/Box Jumps in 30 seconds
Max rep Tricep Extensions
Immediately into max rep Chair Dips in 30 seconds
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.
We have three couplets today and each has one movement that is meant to be heavy/controlled and the other movement that is meant to be light (bodyweight)/fast. For the weighted movements, find an option that feels challenging. Something where you can do about 10-12 reps and feels hard. The bodyweight movements should feel like, for lack of a better term...burning!
- Weighted Squats/Step-ups: adjust load, then perform with no weight (bodyweight only).
- Air Squats: perform to a chair to help assist up.
- Box Jumps: lower height of object jumping onto, then perform Step-ups, then perform Heel Taps.
- Tricep Extensions: adjust load.
- Chair Dips: use more or less of your legs to help offset your bodyweight (straight legs are less help, bent knees are more help).
- Weighted Squats/Step-ups: use DB(s), KB(s), a barbell, or a backpack.
- Tri Ext: use a LIGHT DB/KB or bottle/jar.
Sub Chair Dups to Tricep Kickbacks in 30 seconds
Have a question? Chat with your coach.
✅ Weight option for Weighted Squats. This should be a heavy weight where you'd only be able to do about 10-12 reps.
✅ Weight option for Step-ups. This should be a heavy weight where you'd only be able to do about 10-12 reps total.
✅ Something to step on for Step-ups and Box Jumps. Preferably something 12 inches or higher.
✅ Weight option for Tricep Extensions. This should be a heavy weight where you'd only be able to do about 10-12 reps.
✅ Chair or step for Dips. This could be the same thing you're using for the Step-ups.
2-4-6-8-10
Wall Squat
Broad Jump
Walking Lunge Steps (each side)
Push-ups
6
-
8
minutes warming up
15
-
18
minutes working out
Our Friday Pump Sesh today is focused on heavy movements AND bodyweight movements. Two different kinds of hard to build strength in those muscles!
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.
Squat Family
Squat Family
Posterior
Leg Movements
Jumping Movements
Arms
Pushing Movements