Help keep your group healthy and happy!
8
-
minutes warming up
18
-
20
minutes working out
Go heavy and difficult today with this lateral/side body combo! Rest as needed in order to hit each movement hard, but also make it pretty ;) Then, we finish out with a BANG!
As Heavy as Possible (Not for time)
12-10-8-6-4-2
Curtsy Lunges, each side
3-6-9-12-15
Side Plank Rotations, each side
Afterburner
10 Sets of 15-sec. ON, 15-sec. OFF
Speed Skaters to Target
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.
Cursty or Lateral Lunges
Pick a medium to heavy weight for all sets.
Options: increase weight throughout rounds → if no heavier weights, lower each rep slower each time, with an increasing pause at the bottom (on tension) of each Lunge.
Equipment: barbell, dumbell(s), kettlebell(s), backpack.
Side Plank Rotations
Should be able to do all reps per side without stopping, so rest up!
Options: perform on elbow or hand, knee or foot.
💪/🤰 perform Elevated Arms-only Side Plank Rotations.
Speed Skaters
Should be a distance where you can go back-and-forth without stopping the entire time.
Options: move targets closer to one another → reduce duration to 10-sec. of work with 15-sec. rest → perform without touching a target.
🤰 option to perform Side Shuffle, steps per side.
Equipment: two markers or targets to touch with your hands."
Have a question? Chat with your coach.
✅ Weight for Lunges.
✅ Targets to touch on the ground.
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
18
-
20
minutes working out
Go heavy and difficult today with this lateral/side body combo! Rest as needed in order to hit each movement hard, but also make it pretty ;) Then, we finish out with a BANG!
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.
Jumping Movements
Core Movements
🍑 Posterior Movements
