Help keep your group healthy and happy!
6
-
8
minutes warming up
10
-
12
minutes working out
This workout is very very sneaky...The one minute intervals are meant to be done fast and unbroken! Don't stop and earn that rest! THEN after those intervals, you're goal is to get the Devil's Presses done as fast as possible - which may be challenging after those intervals, but that's the point! 😀
Do this workout live with an attentive and entertaining coach!
1-min. Max rep Kick-backs
1-min. Rest
1-min. Max Rep Push-ups
1-min. Rest
1-min. Max Rep Double-arm Swings
1-min. Rest
30 Devil's Presses for Time
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.
Kick-backs
🤰 perform to an elevated surface.
Push-ups
Options: perform on toes or knees.
🤰 perform Elevated Push-ups.
Double-arm Swings
💪 perform Weighted Swings.
🤰 perform Good-mornings.
Equipment: one weight in each hand like dumbbells, kettlebells, or bottles of water.
Devil’s Press
Options: perform with one weight in each hand with chest doing the Burpee between the weights (like dumbbells) OR with one larger weight held between both hands, chest burping onto the object (like a backpack).
💪 perform 20-reps OR omit the Burpee from the Devil’s Press and perform a Kick-back instead.
🤰 perform 20 Elevated Burpees + 20 Weighted Swings (overhead).
Equipment: dumbbells, kettlebells, backpack, jugs of water.
Have a question? Chat with your coach.
✅ Weight for Double-arm Swings and Devil's Presses.
Single-arm Complex
10-8-6-3-2
Suitcase Deadlifts, Right side
Single-arm Clean, Right side
Single-arm Press, Right side
Repeat on Left
10 Speed-skaters to Target, total, after each round.
*Option to increase load each round.
Then,
30-sec. Alternating Figure 4 Stretch
15-sec. Swimmer's Stretch
2 Sets
6
-
8
minutes warming up
10
-
12
minutes working out
This workout is very very sneaky...The one minute intervals are meant to be done fast and unbroken! Don't stop and earn that rest! THEN after those intervals, you're goal is to get the Devil's Presses done as fast as possible - which may be challenging after those intervals, but that's the point! 😀
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.
Burpee Family
Pushing Movements
Dynamic Hip Movements
Burpee Family
