Help keep your group healthy and happy!
8
-
minutes warming up
15
-
20
minutes working out
Time to celebrate your MOM with a workout that is fun and sometimes difficult, all in one ;)Try to move steadily and consistently through the part before the rest, then go HARD at the end and fight through the leg/lung/shoulder burn!
3 Rounds
10 Jumping Air Squats
8 Strict Presses
4 Rounds
8 Goblet Squats
6 Single-arm Snatches, each side
5 Rounds
6 Back Squats
4 Hang Clean & Jerks
Rest 1-min.
Then, as sprint FAST as possible, one time through:
5 Back Squats
10 Goblet Squats
15 Jumping Air Squats
5 Hang Clean & Jerks
10 Single-arm Snatches, each side
15 Strict Presses
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.
Jumping Air Squat
These should be fast and easy all in a row!
💪/🤰 perform regular Air Squats -→ perform to a chair.
All Movements
Pick a light to medium weight that allows you to perform each set without stopping, but gets hard on the last few reps!
Options: if your weight is too easy, increase by 2-4 reps // if your weight is too heavy, decrease by 2-reps.
Equipment
Dumbells, kettlebells, backpack, jugs of water, or barbell (except not for Snatches).
Have a question? Chat with your coach.
✅ Weight for all movements.
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
15
-
20
minutes working out
Time to celebrate your MOM with a workout that is fun and sometimes difficult, all in one ;)Try to move steadily and consistently through the part before the rest, then go HARD at the end and fight through the leg/lung/shoulder burn!
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.
Squat Family
Pressing Family
Squatting Movements
It's All in the Hips
Squat Family
