Help keep your group healthy and happy!
4
-
minutes warming up
20
-
minutes working out
If you've been with us all week, our legs are definitely getting stronger and stronger. Today's workout is a two-parter with the first part focusing on single sided movements then bringing it altogether for the second part. Since the Single-arm Bent Over Rows are low reps, you can go a heavier. Use a medium weight for the Renegade Rows.
Do this workout live with an attentive and entertaining coach!
EMOM (Every Minute on the Minute) 12 Minutes
Min 1: 4 Pistols + 4 Single-arm Supported Bent Over Rows (R)
Min 2: 4 Pistols + 4 Single-arm Supported Bent Over Rows (L)
Right into
EMOM 8 Min
8 Cyclist Squats + 8 Renegade Rows, (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.
EMOM 12 Min
Min 1: 4 Pistols + 4 Side Plank Crunches (R)
Min 2: 4 Pistols + 4 Side Plank Crunches (L)
Right into
EMOM 8 Min
8 Cyclist Squats + 8 Rotational Planks, (total)
Have a question? Chat with your coach.
✅ Weight for Single-arm Supported Rows
✅ Weight for Renegade Rows
✅ Something to elevate heels for Cyclist Squats
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
20
-
minutes working out
If you've been with us all week, our legs are definitely getting stronger and stronger. Today's workout is a two-parter with the first part focusing on single sided movements then bringing it altogether for the second part. Since the Single-arm Bent Over Rows are low reps, you can go a heavier. Use a medium weight for the Renegade Rows.
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.
Squatting Family
Posterior
Pulling Movements
Squat Family
Pulling + Core Movements
