Help keep your group healthy and happy!
8
-
minutes warming up
12
-
15
minutes working out
Today's entire workout is done on the floor with the goal of being done as a COMPLEX - ending in a max effort each set. Try to maintain tension in your midline the whole time and see if you can keep the same number of mountain climbers for all 5 rounds.
Do this workout live with an attentive and entertaining coach!
5 Rounds
10 Renegade Rows, total
20 Plank Drags, total
Max Rep Rotational Mountain Climbers
Rest as needed
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.
Renegade Row
Pick something light-medium where you can do all reps without stopping.
Options: adjust load → perform on knees.
🤰 perform Quadruped Rows.
Equipment: one weight like single dumbbell, kettlebell, or jug of water.
Plank Drags
Pick something light-medium where you can do all reps without stopping.
Options: adjust load → perform 10 reps → perform on knees.
🤰 perform 14-20 Elevated Plank Shoulder Taps, total alternating reps.
Equipment: one weight like single dumbbell, kettlebell, or jug of water.
Rotational Mountain Climber
Go for as MANY as you can! Make it hard and make it burn! Goal is 15+ reps each round.
Options: touch opposite knee to opposite elbow → bring knee across chest as far as possible → perform regular Mountain Climbers.
💪/🤰 perform 10-14 reps, total alternating reps, option to elevate hands on chair or table.
Have a question? Chat with your coach.
✅ Weights for Renegade Rows.
✅ Weight for Plank Drags.
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
12
-
15
minutes working out
Today's entire workout is done on the floor with the goal of being done as a COMPLEX - ending in a max effort each set. Try to maintain tension in your midline the whole time and see if you can keep the same number of mountain climbers for all 5 rounds.
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.
Mountain Climber Family
Core + Pulling Movements
Pulling + Core Movements
