Help keep your group healthy and happy!
6
-
minutes warming up
20
-
22
minutes working out
A great workout to get your weekend started! Mixing up floor movements with standing movements to give you a full body workout. For the 1-min movements try to hold/work the entire time and for the Plank Drags and Back Squats should be unbroken. You have 1 minute to rest and recover so you can do it all over again!
Do this workout live with an attentive and entertaining coach!
5 Rounds
1-min. Plank Hold
10 Plank Drags, total
10 Back Squats
1-min. Jumping Squats
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: perform on hands or elbows —> perform on toes, then knees.
💪 perform for 30-sec.
🤰 perform Elevated Plank Hold.
Plank Drags
Options: perform on toes or knees.
Weight too light? Perform 15-20 reps.
🤰perform Single-arm Supported Flyes, each side.
Equipment: single weight like a dumbbell, kettlebell, backpack.
Back Squat
Weight too light? Perform 12-14 reps.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Jumping Squats
Options: perform 30-sec. Jumping and 30-sec. without a jump.
💪/🤰: perform 1-min. Air Squats.
Have a question? Chat with your coach.
✅ Weight for Plank Drags and Back Squats
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
20
-
22
minutes working out
A great workout to get your weekend started! Mixing up floor movements with standing movements to give you a full body workout. For the 1-min movements try to hold/work the entire time and for the Plank Drags and Back Squats should be unbroken. You have 1 minute to rest and recover so you can do it all over again!
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.
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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 + Pulling Movements
Squat Family
Squatting + Jumping Movements
