Help keep your group healthy and happy!
5
-
7
minutes warming up
21
-
minutes working out
To balance all the dynamic strength work this week, we have a longer, chilled-paced workout. Your goal is to go the entire 6-rounds without any rest (we know you can do it!) on both versions.
6 Rounds
3-min. Run/Bike/Row - Comfortable pace
30-sec. Hollow Hold
Inside Version:
6 Rounds
3-min. AMRAP
10 Weighted Swings
20 Alternating V-ups, total
Then,
30-sec. Hollow Hold
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.
Run/Bike/Row
💪/🤰 perform for 2-min. OR perform for 5 rounds.
Hollow Hold
Choose a difficulty that you can do for the majority of the whole time, but is still challenging.
Options: perform with arms overhead → perform with arms out like a T → perform with arms held at your sides.
💪 perform for 20-sec. or 30-sec. of Lying Leg Lifts.
🤰 perform Legs-only Deadbugs or Tall Kneeling Paloff Presses.
Weighted Swings
Choose a medium weight that you have to try with but can still do big sets.
Options: perform overhead → perform to eye level → perform to chest level.
🤰 perform Single-arm Swing, total reps.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Alt. V-ups
Make these difficult! go for a challenging variation.
Options: adjust to 10-16 reps → perform with a bent knee.
🤰 perform 10 Standing Single-leg Lifts, total.
🔥 perform V-ups.
Have a question? Chat with your coach.
✅Weight for Swings.
10-20-30-sec. of each:
Swings
Mountain Climbers
Single-leg Jumps*
Rest
*Switch sides as needed.
Then, 1-min. each of:
Standing Fold
Child's Pose
Mamas
10-20-30-sec. of each:
Swings
Elevated Mountain Climbers
Walk on Toes
Rest
Then, 1-min. each of:
Sumo Stance Standing Fold
Child's Pose
5
-
7
minutes warming up
21
-
minutes working out
To balance all the dynamic strength work this week, we have a longer, chilled-paced workout. Your goal is to go the entire 6-rounds without any rest (we know you can do it!) on both versions.
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.
