Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
20
minutes working out
The focus of today is to get some lower and upper body strength endurance work! One movement of each couplet is going for max reps without stopping, that means if you stop momentum at any point, your set is terminated. The other movement that's performed for 10 reps should be a moderate load that gets challenging around rep 6-7.
4 Sets
Max Set Unbroken Push-ups
10 Single-leg Deadlift, each side
1-min. Rest
Then,
4 Sets
10 Floor Presses
Max Set Single-leg Glute Bridge, each side
1-min. 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.
Push-ups
The goal on is 10+ reps per set. Choose a personalized option that allows you to reach that.
Options: perform as many as possible on the toes and then move to the knees mid set to finish out 10+ reps.
💪/🤰perform Elevated Push-ups.
Single-leg Deadlift
The goal is to get 8+ reps per set per side. Choose a personalized option that allows you to reach that. Start on your weaker side and only do equal number of reps per side.
💪/🤰 perform Bird Peckers or Staggered-stance Deadlifts.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Load Too Easy? Increase to 12-14 reps.
Floor Presses
Choose a weight that feels moderate-heavy weight that feels challenging but doable.
🤰 if unable to lay, perform Seated Presses.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Load Too Easy? Increase to 12-14 reps.
Single-leg Glute Bridge
Choose a weight that feels moderate-heavy weight that feels challenging but doable.
Options: perform Staggered-stance Glute Bridge --> regular Glute Bridges.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Have a question? Chat with your coach.
✅ Weight option for Floor Presses.
✅ Weight option for Single Leg Deadlift.
⏱ Keep your eye on the clock to map out your rest.
2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions
Then,
30-sec. Wall Pec Stretch, each side
5
-
7
minutes warming up
18
-
20
minutes working out
The focus of today is to get some lower and upper body strength endurance work! One movement of each couplet is going for max reps without stopping, that means if you stop momentum at any point, your set is terminated. The other movement that's performed for 10 reps should be a moderate load that gets challenging around rep 6-7.
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.
Pushing Movements
Hammies
Pressing Family
🍑 Posterior Movements
