Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
minutes working out
This single-sided press/lunge combo will challenge strength and stability.
The optional afterburner is ONE set of as many reps as you can do without stopping the jump! Once you cease momentum, set stops.
Please note: Brief VIDEO says 1-min. of Jumping Lunges, so you can pick today! Choose wisely :)
Perform One Round Every 90-sec. for 18-min.:
Odd Rounds:
6-10 Split-stance Press, Right Arm
8-12 Split Squats, Left Leg Forward
Even Rounds:
6-10 Split-stance Press, Left Arm
8-12 Split Squats, Right Leg Forward
Optional Afterburner
1 MAX Set or 1-min. Max Rep:
Alternating Jumping Lunges
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.
Split-stance Press
Start off with a medium challenge then increase to a heavy/hard one.
Options: if unable to increase weight, slowly lower the weight from overhead to the shoulders, ranging from 2-5 seconds (more seconds = harder).
Equipment: one weight like a dumbbell, kettlebell, bottle of water.
Split Squat
Weight is the same as the Press, so it should be a bit lighter on the legs but since it's more reps it feels harder!
Options: if unable to increase weight, slowly lower the weight from overhead to the shoulders, ranging from 3-6 seconds (more seconds = harder)
And/or add a pause at the bottom of the Squat.
Equipment: one weight like a dumbbell, kettlebell, bottle of water.
Jumping Lunges
Should be a difficulty where you can do in the range of 16+ reps!
Options: perform max repetition Walking Lunges at a fast pace without stopping.
💪/🤰 perform max reps in 30-sec.
Have a question? Chat with your coach.
✅ Weight for Presses & Squats.
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
18
-
minutes working out
This single-sided press/lunge combo will challenge strength and stability.
The optional afterburner is ONE set of as many reps as you can do without stopping the jump! Once you cease momentum, set stops.
Please note: Brief VIDEO says 1-min. of Jumping Lunges, so you can pick today! Choose wisely :)
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.
Pressing Movements
🍑 Posterior Movements
