Help keep your group healthy and happy!
5
-
6
minutes warming up
15
-
minutes working out
30-second intervals are gonna leave your legs screaming for rest! The goal of today is to move the entire minute on one leg before resting and switching to the other.
5 Sets
30-sec. Max Rep Elevated Front Leg Lunge, Right
30-sec. Max Rep Lateral Lunge + High-pull, Right
30-sec. Rest
30-sec. Max Rep Elevated Front Leg Lunge, Left
30-sec. Max Rep Lateral Lunge + High-pull, Left
30-sec. Rest
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.
Elevated Front Leg Lunge
Perform each rep with slow control, bodyweight or with light weight, focusing on getting as low as possible.
Options: raise or lower elevation on front leg → increase/decrease difficulty by going slower with a pause at the bottom → perform regular Lunges.
🤰 perform a Step-up, keeping the same leg on top of the box the entire 30-sec. interval, then switching to the other side the next interval.
Equipment: low stool, stack of books, box of soda cans → optional single weight to hold at the chest.
Lateral Lunge + High-pull
Go heavier here! Something middle to heavy.
🤰 perform Single-arm Sumo Deadlift High-pulls.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Have a question? Chat with your coach.
✅ Weight for Lateral Lunge + High-pull.
✅ Something to elevate the front foot on.
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds
Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side
🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds
5
-
6
minutes warming up
15
-
minutes working out
30-second intervals are gonna leave your legs screaming for rest! The goal of today is to move the entire minute on one leg before resting and switching to the other.
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 + Pulling Movements
🍑 Posterior Movements
