Help keep your group healthy and happy!
5
-
7
minutes warming up
15
-
18
minutes working out
Happy Birthday, Gabriel (aka Janet's Husband, aka Janet's baby dadddy)! One of Gabe's favorite movements plus one of his least favorite movements. You guess which is which! It's also Beyonce's birthday! If you know Gabe, you know how much he prefers not to listen to Beyonce on his birthday, so we created a Beyonce Birthday Playlist!! Turn it up!
Do this workout live with an attentive and entertaining coach!
9 Rounds
6 Power Cleans
39-sec. max rep Lateral Burpees
39-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.
Power Cleans
Use a light-moderate weight you can unbroken.
💪 perform Hang Power Cleans.
🤰 perform Single-arm Hang Power Cleans.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Lateral Burpees
Options: jump or step over laterally.
💪 perform Kick-backs
🤰 perform Elevated Burpees
Equipment: jump over whatever you used for your Power Clean.
💪/🤰 Additional Options
Reduce to 6 Rounds
Beyonce Birthday Playlist!
https://open.spotify.com/playlist/7Gfl2SgAjqE9EFBytQhzOh?si=fa594c6519ec44b8"
Have a question? Chat with your coach.
✅ Weight for Power Cleans
✅ Something to jump over for burpees
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
15
-
18
minutes working out
Happy Birthday, Gabriel (aka Janet's Husband, aka Janet's baby dadddy)! One of Gabe's favorite movements plus one of his least favorite movements. You guess which is which! It's also Beyonce's birthday! If you know Gabe, you know how much he prefers not to listen to Beyonce on his birthday, so we created a Beyonce Birthday Playlist!! Turn it up!
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.
Burpee Family
It's All in the Hips
