Help keep your group healthy and happy!
5
-
minutes warming up
18
-
minutes working out
A hot double hitter today for the first day of summer. For the first part, using a moderate to heavy weight, go for quality reps to get more of a controlled strength focus. For the second part, use a light weight and burn baby burn.
As Many Rounds as Possible in 8-min.
8 Z-Presses
8 Bulgarian Split Squats, each side
Rest 2-min.
Tabata* Double Alternating Push Press
Tabata* Bulgarian Split-stance Jumps**
*8 rounds of 20-sec. of work + 10-sec. of rest. Perform the entire Tabata Push Press (4-min.) before moving onto the Jumps (4-min.)
**Switch legs each round.
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.
Z-Presses
Options: perform 10 reps if load is too light.
💪 perform with weight in one arm, 4 reps per side.
🤰 perform Seated Press.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, soup cans.
Bulgarian Split Squats
Options: raise or lower height of the back leg —> adjust to 4-6 reps.
💪/🤰 perform Split Squats.
Equipment: small stool, chair, or stack of pillows to elevate back leg.
Double-arm Alternating Push Press
💪/🤰option to perform using only one weight, with the whole 20-sec. on one side, then the next 20-sec. on the other.
Equipment: two weights like dumbell(s), kettlebell(s), soup cans, bottles of water.
Bulgarian Split-stance Jumps
Options: raise or lower height of the back leg.
💪perform without back leg elevated.
🤰perform low Step-overs (completely clear the object).
Equipment: small stool, chair, or stack of pillows to elevate back leg.
Have a question? Chat with your coach.
✅ Something to elevate your foot on for Bulgarian Split Squats.
✅ Weights for Z-Presses and Push Presses
As Many Rounds as Possible in 5-min.:
5 Lateral Lunges
7 Halos
9 Side Shuffle, steps
*Reps performed as each side/direction.
Then,
1-min. Butterfly Stretch
30-sec. Scorpion Shoulder Stretch, each side
🤰 Mamas
Then,
1-min. Butterfly Stretch
30-sec. Chair/Table Shoulder Stretch, each side
5
-
minutes warming up
18
-
minutes working out
A hot double hitter today for the first day of summer. For the first part, using a moderate to heavy weight, go for quality reps to get more of a controlled strength focus. For the second part, use a light weight and burn baby burn.
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.
Press with your Z
Posterior 🍑
Pressing Family
Jumping Movements
