Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
20
minutes working out
Today's challenge is going to be holding uncomfortable positions on your shoulders, legs, and core. Feel how hard it is to resist gravity just with your bodyweight alone!
Go immediately through all movements in the sequence, but rest as needed between sets.
2 Sets
10 Rotational Planks, with 1-sec. pause, total
10 Back-supported Glute Bridge, with 1-sec. pause at top
10-sec. Back-supported Glute Bridge Hold
2 Sets
8 Rotational Planks, with 2-sec. pause, total
8 Back-supported Glute Bridge, with 2-sec. pause at top
20-sec. Back-supported Glute Bridge Hold
1 Set
6 Rotational Planks, with 3-sec. pause, total
6 Back-supported Glute Bridge, with 3-sec. pause at top
30-sec. Back-supported Glute Bridge Hold
Afterburner
3 Rounds
15-sec. Single-arm Swings, each side
15-sec. Side Plank Crunches, each side
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.
Rotational Planks
Should be medium difficulty - something you can do all reps without stopping but gets challenging the last few.
Options: rotate foot underneath body without touching the ground —> rotate foot under body and rest foot on the ground.
💪/🤰 perform Arms-only Rotational Plank, total reps, on the floor, elevated, or on the knees.
Back-supported Glute Bridge
Should be medium to difficult, something where the last few reps burn!
Options: adjust pause to 0-sec., 1-sec., 2-sec., respectively —> adjust to 8-6-4 reps.
🔥 place a weight on your hips.
Equipment: chair, couch, or bench for your back // optional dumbbell or backpack for weight.
Back-supported Glute Bridge Hold
Should be able to hold the whole time without stopping!
Options: adjust to 5-10-15 sec hold.
🔥 keep the weight on your hips and hold with weight.
Equipment: chair, couch, or bench for your back // optional dumbbell or backpack for weight.
Single-arm Swings
Pick a light weight you can move with fast the whole time.
Options: switch as needed instead of 15-sec.
Equipment: single weight like dumbbell, kettlebell, jug of water.
Side Plank Crunches
Should be easy enough to move the entire time without stopping.
Options: perform on hands or elbows —> perform on toes or knees.
💪/🤰 perform Side Plank Hold, floor or elevated.
Have a question? Chat with your coach.
✅ Weight for Glute Bridges (optional).
✅ Weight Swings.
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
Today's challenge is going to be holding uncomfortable positions on your shoulders, legs, and core. Feel how hard it is to resist gravity just with your bodyweight alone!
Go immediately through all movements in the sequence, but rest as needed between sets.
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 + Shoulder Stability
Posterior Movements
It's All in the Hips
Core Movements
