Help keep your group healthy and happy!
6
-
minutes warming up
15
-
17
minutes working out
The focus of today is to get some lower and upper body strength endurance work! One movement of each couplet is going for max reps without stopping, that means if you stop momentum at any poiint, your set is terminated! Go for it on the Max Rep portion!
4 Sets
Max Set Unbroken Push-ups
10 Single-leg Deadlift, each side
1-min. Rest
Then,
4 Sets
10 Floor Presses
Max Set Single-leg Glute Bridge, each side
1-min. Rest
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-ups
Aim for 10+ reps each time.
Options: do as many as you can on the toes, then move to the knees to finish out 10+ reps.
💪/🤰 Elevated Push-ups.
Single-leg Deadlift
Should be a medium to heavy weight that allows you to stay balanced but burns.
💪/🤰 perform Bird Peckers or Staggered-stance Deadlifts.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Weight to light? Increase to 12-14 reps.
Floor Presses
Should be medium to heavy, something that gets hard around rep 7.
🤰 if unable to lay, perform Seated Presses.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Weight to light? Increase to 12-14 reps.
Single-leg Glute Bridge
Goal is 10+ reps per side.
Options: perform Staggered-stance Glute Bridge → regular Glute Bridges.
🤰 perform 10-15 Seated Good-mornings if unable to lie down.
Have a question? Chat with your coach.
✅ Weight for Single-leg Deadlift.
✅ Weight for Floor Presses.
✅ Optional weight for Single-leg Glute Bridges.
Every Minute on the Minute for 6-min.:
Min. 1: 6 Single-leg Deadlifts, each side
Min. 2: 12 Half Man-makers
Min. 3: 48 Double/Single-unders
Then, 30-sec. each side:
Hurdler Stretch
Behind-the-neck Tricep Stretch
🤰 Mamas
Every Minute on the Minute for 6-min.:
Min. 1: 6 Bird Peckers, each side
Min. 2: 12 Bird Dogs
Min. 3: 24 Low Step-ups, total
6
-
minutes warming up
15
-
17
minutes working out
The focus of today is to get some lower and upper body strength endurance work! One movement of each couplet is going for max reps without stopping, that means if you stop momentum at any poiint, your set is terminated! Go for it on the Max Rep 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.
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.
Pressing Family
🍑 Posterior Movements
Hammies
Pushing Movements
