Help keep your group healthy and happy!
7
-
minutes warming up
12
-
minutes working out
Today's Flex Friday workout involves some major chest pump coupled with holds. Might as well just point us to the gun show now. Go as heavy as you can with what you have for the Floor Presses and for the holds, try your best to maintain position for those 30 seconds.
Do this workout live with an attentive and entertaining coach!
1-2-3-4-5...
Floor Presses
After each set, alternate between
- 30-sec. Wall Sit
- 30-sec Dual Scissor Kicks
As far as possible in 12-min.
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.
Floor Presses
Pick a heavy weight that you'll probably have to break up in the later sets.
Options:  Floor Presses with Glute Bridge Hold → Alternating Floor Presses
🔥 Bench Presses if you have a bench
🤰 option to perform 8 Elevated Push-ups if unable to lie on the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), cans of soup, backpack.
Wall Sit
Should be a moderately challenging difficulty - unbroken 30-sec. the whole time, but gets hard around 20-sec.
🔥 add weight by placing on thighs or hold at your chest
💪/🤰 perform for 15-30 sec.
Dual Scissor Kicks
Pick an option you can maintain for the entire 30 seconds.
Options: no weight
💪 perform 20-sec Scissor Kicks
🤰 perform 20-sec Weighted Deadbugs
Equipment: dumbbell, kettlebell, backpack.
Have a question? Chat with your coach.
✅ Weight(s) for Floor Presses
✅ Wall space
✅ Weight(s) for Dual Scissor Kicks
7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels
Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching
7
-
minutes warming up
12
-
minutes working out
Today's Flex Friday workout involves some major chest pump coupled with holds. Might as well just point us to the gun show now. Go as heavy as you can with what you have for the Floor Presses and for the holds, try your best to maintain position for those 30 seconds.
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.
