Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
Today, we MOVE! Time to bring in the new year with a overall body blaster - legs, core, shoulders, and your lungs!
The goal of today is just to stay moving the whole time at a steady pace, around a 7/10. A good goal would be to pace out one round every 3 minutes.
For the Cross-over Deadlifts, perform 10 on one side then 10 on the other, so choose a light weight where you can do 10, transfer weight to the other hand, then continue.
As many rounds as possible in 20-min.
21 Pike-outs
20 Cross-over Deadlifts, total
21 Lateral Hot Feet, total
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.
Pike-outs - pick an option where you can maintain 21 unbroken reps the entire workout.
Option: Instead of jumping in and out, step in and out.
💪 Mountain Climbers
🤰 Shoulder Taps
Cross-over Deadlifts -
Option: Adjust load.
💪/ 🤰 perform a Staggered-stance Deadlift, 10/10 reps per side.
Lateral Hot Feet - pick an option that allows you to mover super duper fast.
💪 perform 21 Hot Feet in place.
- Deadlifts: one weight like a DB, KB, or jug of milk.
Have a question? Chat with your coach.
✅ Weight for Cross-over Deadlifts.
⏱ Clock set to 20-minute timer.
3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
Then,
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!
6
-
8
minutes warming up
20
-
minutes working out
Today, we MOVE! Time to bring in the new year with a overall body blaster - legs, core, shoulders, and your lungs!
The goal of today is just to stay moving the whole time at a steady pace, around a 7/10. A good goal would be to pace out one round every 3 minutes.
For the Cross-over Deadlifts, perform 10 on one side then 10 on the other, so choose a light weight where you can do 10, transfer weight to the other hand, then continue.
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.
