Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
minutes working out
We're going heavy on two variations of lunges and a static hold that will build those tree trunks and cheeks! We're going heavy and for quality today. For the Lunges, start off with more reps, lighter weight, then add weight and reduce reps. Hold weight wherever you'd like.
Do this workout live with an attentive and entertaining coach!
Every Minute for 18-min.
Min-1: 5-8 Reverse Lunges + 5-8 Curtsy Lunges, LEFT
Min-2: 5-8 Reverse Lunges + 5-8 Curtsy Lunges, RIGHT
Min-3: 30-sec. Reverse Tabletop Hold
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.
Both Lunges
Choose a heavy weight, but you can perform all reps in a row.
Options: perform 6-7 reps of each movement if your load is too light.
💪/🤰 perform with or without weight.
Equipment: barbell, dumbbells, kettlebells, backpack.
Reverse Tabletop Hold
Should be a challenging difficulty! Make it hard!
Options: perform for 20-sec.
💪/🤰 perform Back-supported Glute Bridge Hold.
🔥 place a weight at your hip.
Have a question? Chat with your coach.
✅ Weights for Lunges.
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
We're going heavy on two variations of lunges and a static hold that will build those tree trunks and cheeks! We're going heavy and for quality today. For the Lunges, start off with more reps, lighter weight, then add weight and reduce reps. Hold weight wherever you'd like.
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.
🍑 Posterior Movements
Core Movements
🍑 Posterior Movements
