Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
18
minutes working out
Time for a core and shoulder blaster! The challenge of this workout is stabilizing your body - on the ground AND overhead! Control and rigidity is important, so take rest as needed to go heavy and hard.
5 Sets
6 Turkish Sit-up, right arm up
20-sec. Double Foot-supported Copenhagen Plank, left side
6 Turkish Sit-up, left arm up
20-sec. Double Foot-supported Copenhagen Plank, right side
*Rest as needed between 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.
Turkish Sit-up
Choose a medium to heavy weight that's challenging but you can do all in a row.
🤰perform 8 Side Plank Hip Lifts
Equipment: single weight like a dumbbell, kettlebell, water bottle.
Copenhagen Plank
Should be a challenging difficulty and duration, but all the way through each time.
Options: use the bottom leg to help support → use a higher or lower elevation.
💪 perform 10-sec. hold
🤰 perform 8 Cross-body Leg Lifts
Have a question? Chat with your coach.
✅ Something to elevate your foot for Copenhagen Planks.
✅ Weight for Turkish Sit-ups.
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
15
-
18
minutes working out
Time for a core and shoulder blaster! The challenge of this workout is stabilizing your body - on the ground AND overhead! Control and rigidity is important, so take rest as needed to go heavy and hard.
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.
Plank Movements
Core Movements
