Help keep your group healthy and happy!
8
-
12
minutes warming up
20
-
minutes working out
Can you perform this special Push-up AND shoot a web?! Today's workout is a long one with movements meant to move with intention and control. Pick options where you will feel challenged, yet you're still able to move through the reps.
As Many Rounds as Possible in 20-min.
6 Spiderman Push-ups
10 Lateral Lunges
14 Side Plank Rotations
18 Seated Pistols
*Total reps for each movement.
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.
Spiderman Push-ups
Pick a medium-challenging difficulty that will allow you to do do all in 1-2 sets.
Options: adjust to 4-5 total reps → perform with hands elevated on a chair bottom or table top.
💪/🤰 perform 1 Elevated Push-up + 1 Elevated Mountain Climber, each side, for each rep.
Lateral Lunges
Your priority is to go as low as you can while staying steady.
💪/🤰 option to perform Lateral Step-ups.
🔥 perform with weight held at the chest.
Side Plank Rotations
Pick a difficulty where you can do each side unbroken, yet is still hard.
Options: perform 3-4 reps per side.
💪/🤰 perform Elevated Side Plank Rotations.
Seated Pistols
Choose a difficulty/height that allows you to alternate legs at a steady pace.
Options: use a higher chair to make easier.
💪 perform holding into the arms of the chair to help balance.
🤰 perform Air Squats.
Equipment: something to sit onto like a chair, stairs, stool.
💪/🤰Additional Options
- Add 60-sec. rest after each round.
- Perform for 15-min with 30-sec. rest after each round."
Have a question? Chat with your coach.
✅ Surface for Seated Pistols.
✅ Optional weight for Lateral Lunges
⏱Timer set to 20-min.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
20
-
minutes working out
Can you perform this special Push-up AND shoot a web?! Today's workout is a long one with movements meant to move with intention and control. Pick options where you will feel challenged, yet you're still able to move through the reps.
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.
Pushing Movements
🍑 Posterior Movements
Core Movements
Posterior
