Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
minutes working out
Two options on how you want to tackle today's workout. You can go heavy-ish on the weighted movements which will be slower but will be focused more on control under tension. Or you can go light and move fast through everything getting more rounds and more of an aerobic feel. It's Monday the choice is yours!
As Many Rounds as Possible in 15-min.
30-sec. Plank Hold
20 Plank Drags, total
10 Single-arm Sumo Deadlift High-pulls, total
20 Plank Drags, total
30-sec. Plank Hold
Rest 1-min.
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
Options: hold on hands or elbows —> decrease duration to 15-20 sec.
💪 perform on knees.
🤰 perform 15-sec. Elevated Plank Hold.
Plank Drags
Options: perform on knees —> reduce to 10 reps
🤰 perform 10-20 Elevated Plank Shoulder Taps.
Load too Light? Perform 20 total.
Single-arm Sumo Deadlift High-pulls
Options: adjust load —> perform only to knee level instead of ground.
Equipment
Single weight like dumbbell, kettlebell, bottle, or backpack.
Have a question? Chat with your coach.
✅ Weight for Plank Drags.
✅ Weight for Sumo Deadlift High-pulls.
⏱ Clock set to 15-min timer.
🎶 Monday Mood Booster Playlist
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
15
-
minutes working out
Two options on how you want to tackle today's workout. You can go heavy-ish on the weighted movements which will be slower but will be focused more on control under tension. Or you can go light and move fast through everything getting more rounds and more of an aerobic feel. It's Monday the choice is yours!
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.
Core Movements
Core + Pulling Movements
🍑 Posterior
