Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
Our strength day today has a strong (no pun intended) core element, it is our favorite Core teacher's birthday after all! We're also rounding it out with a very explosive dynamic hip movement. We're working this EMOM (Every Minute on the Minute) style, so there should be some time to rest and recover between each movement to ensure you set yourself up for success.
Every Minute on the Minute just means you'll complete the reps of that particular movement in the assigned minute and rest the remaining minute until the next movement. For instance, if it takes you 35 seconds to complete 8 Single-leg Deadlifts, you will then have 25 seconds of rest.
Every Minute On the Minute
Min 1: 8-10 Single-leg Deadlifts, right
Min 2: 8-10 Single-leg Deadlifts, left
Min 3: 30-45 sec. Side Plank, right
Min 4: 30-45 sec. Side Plank, left
Min 5: Max-rep Cobra Kai Jumps
4 Rounds
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.
Single-leg Deadlift
This movement is already challenging enough with the balance component. See if you can challenge yourself even further by adding some load to it. Pick an option and rep number that takes you about 35-40 seconds to complete.
Options: only go down to the knee, not floor.
💪 perform 10 Bird Peckers, controlled.
🤰 perform Staggered-stance Deadlift.
Equipment: barbell, dumbbells, kettlebells, backpack.
Side Plank
There's that balance thing again...find an option that feels hard but where you can hold at least 30 seconds without coming down.
Options: perform on toes and hands --> perform on elbow and knees.
🤰 perform Elevated Side Plank.
🔥 perform a Star Side Plank.
Cobra Kai Jump
This movement is super explosive so it involves a little self-trust. Try it out and you might surprise yourself. If it's just not happening, then pick an option that will have you moving the entire minute.
Options: perform 1 Tuck Jump + 1 Air Squat.
💪/🤰perform 45-sec. Air Squats.
Have a question? Chat with your coach.
✅ Weighted object for Single-Leg Deadlifts.
🎶 Coach Virginia's Birthday Playlist
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
20
-
minutes working out
Our strength day today has a strong (no pun intended) core element, it is our favorite Core teacher's birthday after all! We're also rounding it out with a very explosive dynamic hip movement. We're working this EMOM (Every Minute on the Minute) style, so there should be some time to rest and recover between each movement to ensure you set yourself up for success.
Every Minute on the Minute just means you'll complete the reps of that particular movement in the assigned minute and rest the remaining minute until the next movement. For instance, if it takes you 35 seconds to complete 8 Single-leg Deadlifts, you will then have 25 seconds of 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.
