Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
minutes working out
Getting down with some plankin' and pullin' today.. but the hardest part may be those holds! Challenge the difficulty and weight, just so much that you can perform each movement unbroken, but take time between movements to reset and fight through the reps/duration.
As Many Rounds as Possible in 15-min.
30-sec. Single-leg Plank Hold, total
15 Plank Drags, total
10 Single-arm Sumo Deadlift High-pulls, total
15 Plank Drags, total
30-sec. Single-leg Plank Hold, total
Rest 1-min.
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.
Single-leg Plank Hold
Pick a difficulty that you can hold the entire duration on each leg without stopping.
Options: hold on hands or elbows → decrease duration to 20-sec., 10-sec. each side.
💪 perform on knees.
🤰 perform with hands elevated.
Plank Drags
Go for a light-medium weight here and challenge your core!
Options: reduce to 10-reps.
💪/🤰 perform on knees.
Single-arm Sumo Deadlift High-pulls
Go med-heavy to challenge the legs.
Options: adjust load → perform only to knee level instead of ground.
Equipment
Single weight like dumbbell, kettlebell, bottle, or backpack.
Have a question? Chat with your coach.
✅ Weight for Plank Drags & Sumo Deadlift High-pulls.
⏱ Clock to time your 1-min. rest.
2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions
Then,
30-sec. Wall Pec Stretch, each side
5
-
7
minutes warming up
15
-
minutes working out
Getting down with some plankin' and pullin' today.. but the hardest part may be those holds! Challenge the difficulty and weight, just so much that you can perform each movement unbroken, but take time between movements to reset and fight through the reps/duration.
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.
Core Movements
Core + Pulling Movements
🍑 Posterior
