Help keep your group healthy and happy!
7
-
minutes warming up
20
-
minutes working out
Today we have a combo of single-leg movements and squats for that extra 🍑 pump. You'll feel positively elvan by the end!
Min. 1: 12 Pistols, total
Min. 2: 16 Weighted Step-ups, total
Min. 3: Max Jumping Squats
Min. 4: Rest
5 Rounds
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.
Pistols
Pick a medium difficulty where you can do all reps without stopping but they really burn!
Options: adjust to 8-10 reps → perform Rolling Pistols.
💪/🤰perform Seated Pistols.
🔥 perform holding a weight.
Weighted Step-ups
Pick a medium height/weight where you can do all reps without stopping is challenging.
Options: reduce to 12-reps → perform 16-reps entirely without weight.
💪/🤰 prioritize a heavier weight with a lower height.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack & surface to stand on: chair/stool/stair.
Jumping Squats
Try to keep moving the whole time! Small sets, small breaks, let it burnnnn!
Options: perform half jumping, half without a jump → perform 10-sec. jumping, 10-sec. without jump.
💪/🤰 perform Air Squats at a comfortable pace.
Have a question? Chat with your coach.
✅ Something to step on.
✅ Weight for Step-ups.
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
20
-
minutes working out
Today we have a combo of single-leg movements and squats for that extra 🍑 pump. You'll feel positively elvan by the end!
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.
