Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
Good 'ol fashion superset kinda pump today. We're working both upper and lower body today. Getting deep lunges and adding in some presses to get that solid shoulder pump. Then, beware of the flame in our little afterburner.
Do this workout live with an attentive and entertaining coach!
Every Minute on the Minute for 16-min.
Min. 1: 8-10 Bulgarian Split Squats (R)
Min. 2: 8-10 Bulgarian Split Squats (L)
Min. 3: 8-10 Single-arm Kneeling Presses (R)
Min. 4: 8-10 Single-arm Kneeling Presses (L)
Afterburner:
5 Rounds
30-sec. Shoot-throughs
30-sec. Jumping Lunges
30-sec. 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.
Bulgarian Split Squat
Pick an option that feels challenging. Prioritize depth before adding heavy weight.
Options: lower elevation on back leg → perform bodyweight.
💪/🤰 perform Split Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Single-arm Kneeling Press
Pick a weight that feels challenging, but something you're able to finish in at least 30 seconds.
🤰 Seated Press if kneeling position is uncomfortable.
Equipment: dummbell, kettlebell, bottle/jar.
Shoot-throughs
Pick an option where you can move the entire 30 seconds relatively quickly.
Equipment: two elevated surfaces of the same height, chairs are pefect!
🤰perform 30-sec. Weighted Deadbugs.
🔥 don't touch feet on the ground at all.
Jumping Lunges
Options: remove the jump.
🤰 perform Step-ups.
💪/🤰Additional Options
- Perform for 12-min.
- For Afterburner, option to increase rest to 60-sec. and/or perform 3-5 rounds."
Have a question? Chat with your coach.
✅ Something to elevate your leg on for Bulgarian Split Squats.
✅ Optional weight for Bulgarian Split Squats.
✅ Weight for Presses.
✅ Two even objects to elevate yourself for Shoot Throughs.
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
20
-
minutes working out
Good 'ol fashion superset kinda pump today. We're working both upper and lower body today. Getting deep lunges and adding in some presses to get that solid shoulder pump. Then, beware of the flame in our little afterburner.
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.
