Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
25
minutes working out
Classic push-pull bodyweight and weightlifting combo that focuses on control, balance, and coordination. In the Push-up Complex, the goal is to perform each set unbroken throughout, keeping a rigid plank. For the Deadlift Complex, go slow and controlled to maintain balance and strength!
Do this workout live with an attentive and entertaining coach!
Push-up Complex
3-6-9-12
Superman T
Snow Angel Push-up
Quadruped Shoulder Taps, each side
Deadlift Complex
5 Sets
6-8 Single-leg Deadlift, Right
6-8 Single-leg Cross-over Deadlift, Right
6-8 Suitcase Deadlifts, Right
- Repeat on left side
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.
Push-up Complex
Should be pretty easy the first few sets, then hard towards the end!
💪 perform 2-4-6-8 rep scheme.
🤰 perform Elevated Push-ups + Elevated Shoulder Taps
Deadlift Complex
Start off medium, then get heavy as you go!
💪/🤰 omit the SL Cross-over Deadlift.
Equipment: single weight like a dumbbell, kettlebell, jug of water.
Have a question? Chat with your coach.
✅ Weight for Deadlifts.
2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs
Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises
5
-
7
minutes warming up
20
-
25
minutes working out
Classic push-pull bodyweight and weightlifting combo that focuses on control, balance, and coordination. In the Push-up Complex, the goal is to perform each set unbroken throughout, keeping a rigid plank. For the Deadlift Complex, go slow and controlled to maintain balance and strength!
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.
Super Movements
Pushing Movements
Core + Shoulder Stability
Hammies
Moons Over my Hammies
Posterior Movements 🍑
