Help keep your group healthy and happy!
4
-
minutes warming up
15
-
18
minutes working out
Our pre-workout today is some core work with some Bird Dog variations. Take your time and move with intention.
For the second part, use a med-heavy weight for the Snatches. You can choose to alternate or perform all the reps on one side before switching to the other.
4 Rounds
20-sec Bird Dog Hold, on one side
10 Bird Dog Crunches, on one side
20-sec Bird Dog Hold, on one side
repeat on other side
rest as needed
12 min, as many rounds as possible
2-4-6-8-10...etc continue to increase by 2 reps
Snatches, total
Box Jumps
V-ups
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
4 Rounds
20-sec Bird Dog Hold, on one side
10 Bird Dog Crunches, on one side
20-sec Bird Dog Hold, on one side
repeat on other side
rest as needed
12 Min AMRAP
2-4-6-8-10...etc continue to increase by 2 reps
Rotational Planks per side
Lateral Jumps
V-ups
Have a question? Chat with your coach.
✅ Weight for Snatches
✅ Something to jump on
4 Min AMRAP
20 Mountain Climbers
20 Plank Jacks
10 Side Plank Hip Dips (R)
10 Side Plank Hip Dips (L)
4
-
minutes warming up
15
-
18
minutes working out
Our pre-workout today is some core work with some Bird Dog variations. Take your time and move with intention.
For the second part, use a med-heavy weight for the Snatches. You can choose to alternate or perform all the reps on one side before switching to the other.
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.
Party Animal
Core Movements
It's All in the Hips
Jumping Movements
Core Movements
