Help keep your group healthy and happy!
6
-
8
minutes warming up
14
-
minutes working out
Lateral bonanza - we're looking to tax the legs, lungs, and shoulders as you try to stay moving through some bodyweight/light weight movement. The goal of the workout is to move and groove, using the agility movements as a bit of recovery to hit the weighted movements unbroken!
4 Rounds
10 Alternating Lateral Lunges, total
8 Upright Rows, each side
6 Lateral Jump-overs, total
With the remaining time in 8-min. max rep:
Lateral Toe Taps
Rest 2-min.
As Many Rounds as Possible in 6-min.
6 Lateral Lunge + High-pull, total (3/3)
6 Lateral Jump-overs, total
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.
Lateral Lunge
Perform these as bodyweight - should be easy to move through but still burn!
Options: if unable to go all the way down past parallel, go as far as possible --> adjust to 6-8 reps.
🤰 perform Sumo Squat.
🔥 add weight.
Upright Row
Go light! These are pretty potent.
Options: adjust to 4-6 reps per side.
Lateral Jump-over
Choose a rep scheme/difficulty that allows you to move pretty quickly without stopping.
Options: adjust to 4 reps → jump laterally on the ground instead of over something (no step-overs today).
💪/🤰 perform as a skip/hop/step over instead of a 2-foot takeoff.
Lateral Toe Tap
Stay moving through these!
Options: touch feet further out or closer in → increase/decrease speed → rest as needed during the remaining time in 8-min.
Lateral Lunge + High-pull
Choose a light to middle weight that challenges you but you are able to do each set without stopping, perform 3 on the right then 3 on the left.
Options: only Lunge down as far as possible.
🤰 perform Single-arm Sumo Deadlift High-pull (only from hip level).
Equipment
Rows, Jump-overs, Lunge + High-pull: single weight like a dumbbell, kettlebell, jug of water."
Have a question? Chat with your coach.
✅ Weight for Lateral Lunge + High-pull & Upright Row.
✅ Weight to perform Jump-overs over.
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
14
-
minutes working out
Lateral bonanza - we're looking to tax the legs, lungs, and shoulders as you try to stay moving through some bodyweight/light weight movement. The goal of the workout is to move and groove, using the agility movements as a bit of recovery to hit the weighted movements unbroken!
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.
Fast Feet Movements
Posterior + Pulling Movements
🍑 Posterior Movements
Shoulders
