Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
20
minutes working out
We're kicking off the weekend with a sweaty total body workout with an emphasis on core and overhead pressing. The Kick-backs will be a break from the weighted movements, but will be fast and heart rate intensive. Turkish Sit-ups a slow and controlled burn. Hang Clean & Jerks will be a combo of the two ;)
First two couplets meant on being a hard pace with the last being a SPRINT (with the rest!)
21-15-9
Kick-backs
Hang Clean & Jerk
Rest 2-min.
15-12-9
Turkish Sit-ups, total
Hang Clean & Jerk
Rest 2-min.
9-6-3
Turkish Sit-up, total
Kick-backs
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.
Turkish Sit-ups
Choose a light load where you can do the entire set without stopping, switching sides as needed. Shoulders should burn but we're not going heavy.
Options: perform using shoe/spatula instead of weigh --> bodyweight
💪 perform Side Plank Hip Lifts.
🤰 perform Elevated Side Plank Hold (seconds, each side) or Side Lying Leg Lifts, each side.
Equipment: single weight like dumbbell, kettlebell, jug of water, etc.
Hang Clean & Jerk
Light to moderate weight where you can do each round in 1-2 sets. Even if you can go Push Press, perform as a Jerk today to really strengthen the shoulder blades.
Options: perform Hang Clean & Push Press.
Kick-backs
Options: replace jumping with step back and in --> perform Elevated Kick-backs.
Have a question? Chat with your coach.
✅ Object for for Turkish Sit-up
✅ Weight(s) for Hang Clean & Jerk.
🎶 On Repeat Coach VA's Birthday Playlist
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
18
-
20
minutes working out
We're kicking off the weekend with a sweaty total body workout with an emphasis on core and overhead pressing. The Kick-backs will be a break from the weighted movements, but will be fast and heart rate intensive. Turkish Sit-ups a slow and controlled burn. Hang Clean & Jerks will be a combo of the two ;)
First two couplets meant on being a hard pace with the last being a SPRINT (with the rest!)
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.
