Help keep your group healthy and happy!
6
-
minutes warming up
15
-
minutes working out
We're spending the entire workout on the ground working with some combo movements. Your goal is to stay the entire minute and a half elevated without coming down until the rest portion.
Do this workout live with an attentive and entertaining coach!
6 Rounds
30-sec. Renegade Rows
30-sec. Around-the-world Planks
30-sec. Rotational Mountain Climbers
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.
Renegade Row
Options: perform with a set of two weights, one in each hand, switching arms every other rep —> perform with one weight, other hand is on the ground, performing a certain # of reps per side, then switching.
💪 perform on knees.
🤰 perform Split-stance Rows, 15-sec. Each side.
Equipment: hand-held weight like dumbbell(s), kettlebell(s), bottle of water.
Around-the-world Plank
Options: perform on toes or knees.
💪/🤰 perform with hands on an elevated surface.
Rotational Mountain Climber
Options: touch knee to opposite elbow —> bring knee under and across chest.
🤰 perform Weighted Torso Twists.
Have a question? Chat with your coach.
✅ Weights for Renegade Rows
⏱ Timer
1-min. Bear Crawl - Bent Knees
3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side
1-min. Bear Crawl - Straight Legs
Then,
1-min. Child's Pose
6
-
minutes warming up
15
-
minutes working out
We're spending the entire workout on the ground working with some combo movements. Your goal is to stay the entire minute and a half elevated without coming down until the rest portion.
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.
Pulling + Core Movements
Core Movements
Mountain Climber Family
