Help keep your group healthy and happy!
6
-
9
minutes warming up
16
-
minutes working out
It's Friday! We must Flex! Go as heavy as you can with what you have. Focus on taking your time with each movement until you get to the Sit-ups, those are meant to be speedy.
20-min. EMOM
Min 1: 8 Weighted Front Leg Elevated Lunges
Min 2: 8 Push Press
Min 3: 8 Lateral Step-ups
Min 4: Max Sit-ups
Min 5: Rest
4 Rounds
*Reps each side.
EMOM=Ever Minute On the Minute
Each minute perform the corresponding movements then rest the remaining minute. For example, Min 1 perform 8 Weighted Front Elevated Lunges. If that takes you about 20 seconds then you have 40 seconds to rest.
For Min 4, you'll perform Sit-ups for the entire minute without 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.
With the exception of the Sit-ups, pick a personalized option that's heavy. You should definitely feel resistance. If you have limited heavy options, increase the reps so that you're working at least 30 30-40 seconds of the minute.
Lunges
- First, adjust load, then modify height of elevation.
- Beginners: perform bodyweight Lunges in place (no weight or elevation).
- Equipment: If your weights are too light for the rep scheme, increase reps to 10-12 reps per side.
Push Press
- Adjust load.
- Beginners: if its hard to lock out elbows in the Press position, use two weights, one in each hand, instead of one weight.
- If your weights are too light for the rep scheme, increase to 10-12 reps total.
Step-ups
- Lower height of elevation.
- Advanced: scale up by adding a little hop/jump at the top of the rep (while standing), but not with weight today.
Sit-ups
- Beginners; anchor feet to reduce difficulty.
- Increase difficulty by adding a weight held at the chest.
- Lunges: elevate using a small stool or stack of books.
- Lunges/Push Press: barbell or backpack, pair of DBs/KBs/bottles.
- Step-ups: elevated surface like a chair or stool.
20-min. EMOM
Min 1: 8 Weighted Reverse Lunges
Min 2: 8 Push Press
Min 3: 8 Lateral Step-ups
Min 4: Max Kettlebell Swing (eye level)
Min 5: Rest
*Reps each side.
Have a question? Chat with your coach.
✅ Weight option for Elevated Front Leg Lunges.
✅ Weight option for Push Presses.
✅ Elevated object for Lateral Step-ups.
⏱ Clock set to one-minute intervals.
8-10-12
Air Squats
Sit-ups
Front-to-back Lunges, total
*30 foot (approx 30 sec.) Bear Crawl after eacch round.
Then,
1 min. Couch Stretch, each leg
6
-
9
minutes warming up
16
-
minutes working out
It's Friday! We must Flex! Go as heavy as you can with what you have. Focus on taking your time with each movement until you get to the Sit-ups, those are meant to be speedy.
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 Movements
Press Family
🍑 Posterior Movements
Core Movements
