Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
18
minutes working out
Today's workout is simple and pretty straight forward, but you should find options to challenge yourself. The focus should be on the Pistol Squats so take your time to get each rep perfect and pick and option that will challenge you.
5 Rounds
12 Pistol Squats, total
12 Weighted Swings
12 Burpee Box Jumps
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.
Pistol Squat
Pick an option that is challenging. Something where you really have to take your time to focus on good form.
Options: hold onto a chair/stool while performing (off to the side) → sit to chair or stool → increase height of chair (stack books).
💪 perform Reverse Lunges.
🤰 perform Split Squats.
Weighted Swings
Pick a moderate to heavy weight where you might be able to do unbroken, but will be challenging.
Options: only go to eye level → go to chest level → adjust to 8-10 reps.
🤰 perform Single-arm Swings, total.
Equipment: dumbbell, kettlebell, backpack.
Burpee Box Step-ups
Pick an option that is challenging.
Options: adjust height of surface → perform a Kick-back instead of Burpee → adjust to 8-10 reps.
🤰 perform 12 Elevated Push-ups (easy) + 12 Step-ups.
No Equipment Option: Burpee + low object Step-over (something around knee height, like a stool) or Burpee + Lunge on each leg.
💪/🤰 Additional Options
- Add in 30-60 sec. rest after each round.
- Perform 4 Rounds total."
Have a question? Chat with your coach.
✅ Something to step on.
✅ Object for swings.
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
15
-
18
minutes working out
Today's workout is simple and pretty straight forward, but you should find options to challenge yourself. The focus should be on the Pistol Squats so take your time to get each rep perfect and pick and option that will challenge you.
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.
