Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
18
minutes working out
A little bit of everything today! Be wary of your knees on the Sumo Goblet Squats. When our stance is wider, our knees tend to want to cave in, so your job is to try and combat that by staying active and driving your knees out both on the descend and ascend.
Do this workout live with an attentive and entertaining coach!
3 Rounds
30 Goblet Sumo Squats
40 Single-arm Hang Snatches, total
50 Dual Scissor Kicks. total
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.
Goblet Sumo Squats
Options: adjust to 20-reps.
💪/🤰: perform 20-30 Sumo Squats, no weight.
Equipment: single weight like a dumbbell, kettlebell, or even a watermelon!
Single-arm Hang Snatches
💪/🤰 perform 30-40 reps, total
Equipment: single weight like a dumbbell, kettlebell, or jug of water
Dual Scissor Kick
Options: hold one weight in each hand or one weight between both hands.
💪 perform 40-50 Scissor Kicks, no weight
🤰 perform Toe Taps, total
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water
💪/🤰 Additional Options
- Complete 2 Rounds OR 15 minute cap.
Have a question? Chat with your coach.
✅ Weight for Sumo Squats.
✅ Weight for Hang Snatches.
✅ Weights for Dual Scissor Kicks.
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
A little bit of everything today! Be wary of your knees on the Sumo Goblet Squats. When our stance is wider, our knees tend to want to cave in, so your job is to try and combat that by staying active and driving your knees out both on the descend and ascend.
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.
Core Movements
It's All in the Hips
Squatting Family
