Help keep your group healthy and happy!
5
-
6
minutes warming up
20
-
minutes working out
Today's strength workout is a fully body blow out! We have a combo of legs, pulling, core and stability work. Whoa mama. Go as heavy as you can with what you have and choose options where you feel challenged.
Do this workout live with an attentive and entertaining coach!
5-min. on the clock:
12 Weighted Step-ups, total
12 Supinated Alternating Pendlay Rows, total
45-sec. Shoulder Taps
Rest the remaining time
4 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.
Weighted Step-ups
Pick a hard option that allows you to feel resistance.
Options: perform without weight.
🤰 perform Step-ups to a higher surface.
Equipment: stool/chair and barbell/dumbbell(s)/kettlbells(s)/backpack.
Non-Equipment Option: perform Lunges or Seated Pistols if you Lunged yesterday.
Pendlay Rows
Pick a hard option that allows you to feel the most resistance.
Options: Supinated Bent Over Rows → Supported Single-arm Row → Use one weight.
Shoulder Taps
Pick a hard option where you can do most of the 45 sec without coming down. Better to go slow and controlled vs. fast and sloppy.
Options: perform for 30-sec. → perform on knees.
🔥 Handstand Shoulder Taps → Decline Shoulder Taps
💪/🤰 perform 30-sec. Elevated Shoulder Taps.
Have a question? Chat with your coach.
✅ Something to step on for Step-ups.
✅ Weight(s) for Step-ups and Pendlay Rows
⏱ Clock set to 5 minute intervals, making sure to time your 45 sec of Shoulder Taps.
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds
Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side
🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds
5
-
6
minutes warming up
20
-
minutes working out
Today's strength workout is a fully body blow out! We have a combo of legs, pulling, core and stability work. Whoa mama. Go as heavy as you can with what you have and choose options where you feel challenged.
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.
Shoulder Stability + Core
Posterior
Pulling Movements
