Help keep your group healthy and happy!
5
-
7
minutes warming up
16
-
minutes working out
Balance, stability, and curtsying abilities like Belle are the name of the game today. Finish your reps as fast as possible so you can gain some rest to recover your legs and core.
Do this workout live with an attentive and entertaining coach!
Every Minute on the Minute for 20-min:
Min. 1: 20 Curtsy Lunges
Min. 2: 20 Renegade Rows
Min. 3: 20 Jumping Lunges
Min. 4: 20 Plank Hip Dips
*Total reps for all movements.
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.
Curtsy Lunges
Should be moderately challenging with or without weight.
Options: hold weight at shoulders or sides of your body.
💪/🤰 perform 14-reps without weight.
Equipment: barbell, dumbbell(s), kettlebell(s), cans of soup, backpack.
Renegade Rows
Pick a medium weight where you can do all reps in a row but the last half really burn.
💪 perform on the knees.
🤰 perform Single-arm Supported Rows, total reps.
Equipment: dumbbell(s), kettlebell(s), water bottles.
Jumping Lunges
Choose an option that allows you to go FAST and speedy.
Options: perform regular Lunges.
💪/🤰 perform 14 Walking Lunges.
Plank Hip Dips
These should be at a level where you can do all reps in a row but they burn.
Options: perform on the hands or elbows.
💪 perform on knees.
🤰 perform Elevated Side Plank Rotations, total.
Have a question? Chat with your coach.
✅ Optional weight(s) for Curtsy Lunges.
✅ Weight for Renegade Rows.
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
16
-
minutes working out
Balance, stability, and curtsying abilities like Belle are the name of the game today. Finish your reps as fast as possible so you can gain some rest to recover your legs and core.
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.
🍑 Posterior Movements
Pulling + Core Movements
Posterior 🍑
Core Movements
