Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
Today, we're mixing in some stability with our strength work. Go as heavy as you can on the presses with what you have. Your goal is to maintain tension throughout, which will especially be difficult towards the end, as your muscles fatigue.
Do this workout live with an attentive and entertaining coach!
As Many Sets as Possible for Quality in 20-min.
45-sec. Mixed Carries, each side
40 Dual Scissor Kicks, total
45-sec. Mixed Carries, each side
30 Lateral Step-up Overs, total
45-sec. Mixed Carries, each side
20 Z-presses, total
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.
Mixed Carries
Options: reduce duration to 30-sec. per side.
💪 perform with one arm Suitcase and the other as Front-rack.
🤰 perform all Single-arm, round 1 as Overhead, round 2 as Suitcase, and round 3 as Front-rack.
Equipment: two dumbbells, kettlebells, cans, jars, etc.
Dual Scissor Kicks
Options: keep head on the ground → perform Scissor Kicks with no weight.
🤰 perform Weighted Torso Twists.
Equipment: two dumbbells, kettlebells with one in each hand OR one weight (backpack, barbell) held with both hands.
Lateral Step-up Overs
🤰 perform Low Lateral Step-overs.
Equipment: chair or stool → if no stable surface to do so, then lie a broomstick on a chair and step OVER that.
Z Presses
🤰 perform Seated Presses if unable to sit comfortably.
Equipment: barbell, dumbbells, kettlebells, backpack.
Have a question? Chat with your coach.
✅ Weights for Mixed Carries and Scissor Kicks.
✅ Something to step over.
12-9-6-3
Deadlift
Strict Press
Tuck Jumps
*Option to add load and distance/difficulty each round.
Then,
1-min. Downward Dog Pose
Mamas
12-9-6-3
Deadlift
Strict Press
Swings (chest level)
5
-
7
minutes warming up
20
-
minutes working out
Today, we're mixing in some stability with our strength work. Go as heavy as you can on the presses with what you have. Your goal is to maintain tension throughout, which will especially be difficult towards the end, as your muscles fatigue.
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.
Core + Stability Movements
Core Movements
🍑 Posterior Movements
Press with your Z
