Help keep your group healthy and happy!
7
-
minutes warming up
12
-
15
minutes working out
It's getting hot in herre!! (But please keep your clothes on, we're a PG program). We have some leg work mixed in with core-dination. The goal is to complete the workout for time, but make sure you're keeping those reps picture-perfect.
Do this workout live with an attentive and entertaining coach!
21-15-9
Back Squats
Pistols, total
Candlesticks, total
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.
Back Squat
🤰perform Air Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Pistol
Options: adjust to 15-12-9 rep scheme.
💪 perform Box Pistols, total reps.
🤰 perform Reverse Lunges, total reps, with or without weight.
Candlestick
Options: perform next to a chair or stool to use to help balance on the way up/down.
💪 perform 15-12-9 rep scheme.
🤰 perform double the number of reps in seconds of Quadruped Pose.
Have a question? Chat with your coach.
✅ Weight for Back Squats
✅ (optional) Something elevated for Pistols
⏱ Timer
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
12
-
15
minutes working out
It's getting hot in herre!! (But please keep your clothes on, we're a PG program). We have some leg work mixed in with core-dination. The goal is to complete the workout for time, but make sure you're keeping those reps picture-perfect.
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.
