Help keep your group healthy and happy!
8
-
minutes warming up
20
-
minutes working out
The goal today is to move the entire 20 minutes at a consistent semi-uncomfortable pace. Try your best to hold the entire minute of plank every time. We have a new-ish movement today to challenge our usual push-ups.
As Many Rounds as Possible in 20-min.
1-min. Plank Hold
12 Staggered-hand Push-ups, total
24 Weighted Swings
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.
Plank Hold
Pick an option where you feel challenged, but still able to hold for majority of the minute.
Options: hands or elbows —> toes or knees —> reduce duration to 30-40. seconds.
💪/🤰 perform Elevated Plank Hold.
Staggered- hand Push-ups
These reps don't have to be unbroken. Focus on quality reps.
Options: reduce reps to 8-10 —> perform on the knees.
💪/🤰 perform 8-12 Elevated Push-ups.
🔥 switch stance every rep by jumping the hands to each position (kinda like a plyometric or clapping Push-up, but switch arms in the air).
Weighted Swings
Pick an option where you can do at least 12 reps unbroken. It should feel challening, but not impossible.
Options: adjust load —> perform to eye level —> perform to chest level.
💪/🤰 perform 16 reps.
Equipment: single weight like KB, DB, backpack.
Have a question? Chat with your coach.
✅ Something to elevate your hand on.
✅ Weight option for Swings.
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
20
-
minutes working out
The goal today is to move the entire 20 minutes at a consistent semi-uncomfortable pace. Try your best to hold the entire minute of plank every time. We have a new-ish movement today to challenge our usual push-ups.
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.
