Help keep your group healthy and happy!
5
-
7
minutes warming up
17
-
minutes working out
Fun variations of Lunges and Presses today! There's a mixture of bodyweight and weighted movements, so even though you're essentially doing the same movement in the three separate parts, you'll be challenged in different ways.
As Many Rounds as Possible in 5-min.
12 Overhead Lunges
12 Seated 1 1/4 Presses
Rest 1-min.
As Many Rounds as Possible in 5-min.
12 Weighted Lunges
12 Z-presses
Rest 1-min.
As Many Rounds as Possible in 5-min.
12 Curtsy Lunges
12 Handstand Push-ups on a Box
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.
Overhead Lunges
Options: hold one weight overhead between both hands → hold two weights, one in each hand, overhead.
💪/🤰 option to perform with one arm overhead, the other arm without weight, switching halfway through.
Weighted Lunges
Options: perform with two weights, one in each hand → perform with one weight in one hand, other unweighted.
💪/🤰 perform Lunges (without weight)
Curtsy Lunges
Options: perform with weight held at the shoulders, chest, or sides.
💪/🤰 perform without weight
Seated 1 1/4 Press
💪 perform with weight in both hands or one arm at a time, 6-reps per side.
Z-press
Options: perform with legs straight forward → perform with legs forward but slight bend in the knees.
💪/🤰 option to perform with weight in both hands or one arm at a time, 6-reps per side.
HSPU on Box
Options: perform with feet or knees on elevated surface.
💪 perform 8 Pike Push-ups
🤰 perform Elevated Push-ups
🔥 perform 8 Handstand Push-ups
Equipment
Weight: barbell, dumbbell(s), kettlebell(s), bottles of water, backpack.
Box: chair, stool, stairs, couch.
Have a question? Chat with your coach.
✅ Weight for Lunges and Presses
✅ Something to elevate your legs on for Handstand Push-ups
3-4 Rounds
10 Walking Lunges
10 Plank Shoulder Taps, total
20 Butt Kickers, total
Then, 30-sec. each side of:
Low Lunge Stretch
Overhead Reach Stretch
🤰 Mamas
3-4 Rounds
10 Walking Lunges
10 Elevated Plank Shoulder Taps, total
20 Slow Butt Kickers, total
5
-
7
minutes warming up
17
-
minutes working out
Fun variations of Lunges and Presses today! There's a mixture of bodyweight and weighted movements, so even though you're essentially doing the same movement in the three separate parts, you'll be challenged in different ways.
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.
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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.
Glutes and Shoulders
Pressing movements
🍑 Movements
Press with your Z
🍑 Posterior Movements
Pressing Movements
