Summer Side Piece, Class 7: Swing, Row, Swing, Row
Summer Side Piece 8-Week Program • 9m 40s
Trainer: Missy
Duration: 30 minutes
Class Type: partial video
Equipment Recommendations: 2 light bells, 1 medium bell and 1 heavy bell.
Warmup:
40 seconds on, 20 seconds rest x2 rounds (light-medium weights):
1. racked lunge (right side rack left leg lunge), light-medium bell
2. double bell single leg deadlift, right side
3. racked lunge (left side rack right leg lunge), light-medium bell
4. double bell single leg deadlift, left side
Program:
Every minute on the minute, resting in the remaining time left in the interval.
x5 rounds:
1. x10 single arm swings right side, medium bell
2. x5 gorilla rows right side, heavy bell
3. x10 single arm swings left side, medium bell
4. x5 gorilla rows left side, heavy bell
Up Next in Summer Side Piece 8-Week Program
-
Summer Side Piece, Class 8: Rewind th...
Trainer: Missy
Duration: 40 minutes
Class Type: partial videoEquipment Recommendations: 2 matching light-medium bells, chair or bench.
Warmup:
x3 rounds
40 seconds on, 20 seconds rest (light weights to warmup):
1. suitcase deadlift, double bells
2. pushups, slow down explode up
3. plank on bel... -
Summer Side Piece, Class 9: Baby Got ...
Trainer: Missy
Duration: 30 minutes
Class Type: partial videoEquipment Recommendations: x1 light, medium and heavy bell
Warmup:
x2 rounds
40 seconds on, 20 seconds rest (light weights to warmup):
1. hollow rock (20 seconds on/20 seconds off/20 seconds on)
2. plank reach (20 seconds on/20 seco... -
Summer Side Piece, Class 10: Turbulence
Trainer: Missy
Duration: 40 minutes
Class Type: partial videoEquipment Recommendations: x1 light, medium and heavy bell
Warmup:
x2 rounds
40 seconds on, 20 seconds rest (light weights to warmup):1. bottoms up clean, right
2. windmill standing, right
3. bottoms up clean, left
4. windmill stan...
