Help keep your group healthy and happy!
3
-
minutes warming up
22
-
25
minutes working out
A little push a little pull a little cry in the shower. They say backs are the chest of the…backs. So we’ll train em both at the same time. Like Tango and Cash.
5 Rounds
Max reps Pull-ups OR Banded Rows
8 Bench OR Floor Presses
*2 MINS BREAK DANCE PRACTICE BETWEEN SETS (RECOMMEND CARDBOARD ON THE FLOOR AND WHITE CREW SOCKS TO HELP YOU SLIDE)
3 Rounds
12 Single Arm Dumbbell Row
Rest 60 sec between sets
4 Rounds
10 Seated Dumbbell Hammer Curl
Rest 60 sec between sets
3 Rounds
12 Standing Alt. Bicep Curl
Rest 45 sec between sets
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.
No Equipment Option
5 Rounds
20 Shoulder Taps
10 Push-ups
*2 MINS BREAK DANCE PRACTICE BETWEEN SETS (RECOMMEND CARDBOARD ON THE FLOOR AND WHITE CREW SOCKS TO HELP YOU SLIDE)
3 Rounds
12 Side Plank Rotations
Rest 60 sec between sets
4 Rounds
10 Chair Dips
Rest 60 sec between sets
3 Rounds
12 Bird Dog Crunches, per side
Rest 45 sec between sets
Have a question? Chat with your coach.
✅ Weight for Floor/Bench Presses
✅ Weight for Single-arm Rows
✅ Weight for Curls
10 Burpees As Fast As Possible
Then
2 Rounds
20 Shoulder Taps (10 Each)
10 Pushups
20 Bandy Curls
3
-
minutes warming up
22
-
25
minutes working out
A little push a little pull a little cry in the shower. They say backs are the chest of the…backs. So we’ll train em both at the same time. Like Tango and Cash.
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.
Pulling Movements
Pressing Family
Pulling Movements
