Help keep your group healthy and happy!
8
-
minutes warming up
18
-
minutes working out
Yesterday's workout was just the appetizer to today's holds. Try not to treat this is a normal "I want to move fast to get more rounds" type of AMRAP. It's better to move with controll and have super quality reps today, even if that means you sacrifice speed.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 18-min.
9 Back Supported Glute Bridges with 10-sec hold at the top
9 1 1/4 Goblet Squat
18 Dual Scissor Kicks, per side
18 Alternating V-ups, per side
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.
Back-Supported Glute Bridges
This can be done with or without weight. Choose an option that will allow you to consistently hold 10-seconds for each rep.
Options: Decrease to 6 reps → Weighted Glute Bridges → Glute Bridges
Equipment: something to elevate your upper body, bench, chair, table, couch
💪 Perform with no hold
🤰 Perform 6-reps OR 6 Seated Good-morrnings + 10-sec. hold at the bottom of each rep.
🔥 Add weight and place on your hips.
1 1/4 Goblet Squat
Take your time with these squats and try not to rush the 1/4 portion.
Options: Goblet Squats → no weight
Equipment: one dumbbell, kettlebell, backpack
💪 Air Squats
🤰 perform without weight.
Dual Scissor Kicks
This should feel difficult and fully engaged in the Core.
Options: Decrease to total reps → no weight, just arms extended
Equipment: one object in each hand or one hold with both hands, dumbbell(s), kettlbell(s), can(s), backpack.
💪 Scissor Kicks
🤰 perform Bird Dog Crunches, total.
Alternating V-ups
Try your best to elevate your upper and lower body at the same time.
Options: Decrease to total reps
💪 Leg Raises
🤰 omit movement and add in 30-sec. rest.
Have a question? Chat with your coach.
✅ Weight for Goblet Squats.
✅ Weight(s) for Dual Scissor Kicks
⏱ Timer set to 18-minutes.
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
18
-
minutes working out
Yesterday's workout was just the appetizer to today's holds. Try not to treat this is a normal "I want to move fast to get more rounds" type of AMRAP. It's better to move with controll and have super quality reps today, even if that means you sacrifice speed.
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.
Posterior Movements
Squatting Family
Core Movements
Core Movements
