Help keep your group healthy and happy!
4
-
6
minutes warming up
15
-
18
minutes working out
Ending the week strong! 💪 Your goal today is to take time with each movement, going as heavy as you can with what you have. The L-sits will be the most challenging part and they should be! Pick the most fun option that will challenge you. Take your time between each set to fully recover so that you can maintain your L-sit holds throughout the workout.
Do this workout live with an attentive and entertaining coach!
10-8-6-4-2
Lateral Weighted Step-ups
Single-arm Supported Row
Max L-sit Hold
*Reps performed each side.
*Rest as needed between rounds
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.
Lateral Weighted Step-up
Options: lower height of surface → perform unweighted.
Equipment: box/chair/stool, barbell/dumbbell(s)/kettlebell(s)/backpack.
Weight to light? Perform 16-14-12-10 rep scheme on each side.
Single-arm Supported Bent Over Row
💪 adjust repscheme to 16-14-12-10-8.
Equipment: one dumbbell, kettlebell, or backpack.
Weight to light? Perform 16-14-12-10 rep scheme on each side.
L-Sit Hold
Options: knees straight → one knee bent and other straight, alternating → Tuck Hold → Tuck Hold with one knee up and the other supporting on the ground, alternating.
🤰 perform 20-60 sec. Elevated Plank Hold.
🔥 perform on the floor.
Equipment: two chairs, stools, or surfaces of equal height.
Have a question? Chat with your coach.
✅ Weight for Step-ups.
✅ Weight for Row.
🪑 Object(s) to support for L-sits.
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
15
-
18
minutes working out
Ending the week strong! 💪 Your goal today is to take time with each movement, going as heavy as you can with what you have. The L-sits will be the most challenging part and they should be! Pick the most fun option that will challenge you. Take your time between each set to fully recover so that you can maintain your L-sit holds throughout the workout.
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.
