Help keep your group healthy and happy!
6
-
minutes warming up
20
-
25
minutes working out
After you get through all the text, this workout is quite simple and it will definitley wake up some leg muscles that may have been sleeping. Use a weights that you can perform the movements unbroken while feeling a lot of resistance. For the Copenhagen Planks, the higher your leg is, the harder it's going to be, so choose wisely!
Do this workout live with an attentive and entertaining coach!
5 Sets
6 Turkish Sit-up, right arm up
20-sec. Double Foot-supported Copenhagen Plank, left side
6 Turkish Sit-up, left arm up
20-sec. Double Foot-supported Copenhagen Plank, right side
*Rest as needed between movements.
Then
5 Sets
6 Single-leg Glute Raises, R leg
20-sec max rep Weighted Glute Raises
6 Single-leg Glute Raises, L leg
20-sec Weighted Glute Raise hold
*Rest as needed between movements.
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
Perform Turkish Sit-ups and Glute Raises without weight
Have a question? Chat with your coach.
✅ Weight for Turkish Sit-ups
✅ Weight for Glute Raises
30-seconds of:
Plank Jacks
Clamshells, per side
Prone Presses
3 Rounds
6
-
minutes warming up
20
-
25
minutes working out
After you get through all the text, this workout is quite simple and it will definitley wake up some leg muscles that may have been sleeping. Use a weights that you can perform the movements unbroken while feeling a lot of resistance. For the Copenhagen Planks, the higher your leg is, the harder it's going to be, so choose wisely!
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.
Core Movements
Plank Movements
🍑 Posterior Movements
Glute Movements 🍑
