Help keep your group healthy and happy!
5
-
8
minutes warming up
8
-
10
minutes working out
Today's workout takes place completely on the floor. We have a mixture of arms, glutes, and core and your goal is to get through all the reps as fast as you can so that you can then assume the fetal position when you're all done.
Do this workout live with an attentive and entertaining coach!
For Time:
20 Double Alternating Floor Presses, each side
30 Glute Bridges, Weighted
40 Russian Twists, Weighted
40 Russian Twists, No Weight
30 Glute Bridges, No Weight
20 Push-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.
Double Alternating Floor Press
Options: perform Single-arm Floor Presses, switching sides as needed, with no other weight in the opposite arm.
🤰 perform Double Alternating Presses, total (not each side).
Equipment: two free weights like dumbbells, kettlebells, bottles of water.
Glute Bridges
Weighted Version: perform with 1-2 sec. pause at the top instead of using weight.
Unweighted Version: perform 15-20 reps instead.
🤰perform 25 Back-supported Glute Bridges, with weight or a 1-sec. pause at the top, then 25 with no weight or pause.
🔥perform Single-leg Glute Bridges, total.
Equipment: one weight like a dumbbell, kettlebell, or backpack.
Russian Twists
Weighted Version: place feet on the ground instead of in the air --> perform with feet in the air but without weight.
Unweighted Version: place feet on the ground instead of in the air --> adjust to 20-30 reps.
🤰 perform 30 Seated Side Reaches then 30 Lateral Side Bends.
Equipment: one weight like a dumbbell, kettlebell, or backpack.
Push-ups
Options: perform Elevated --> perform on the knees.
💪/🤰 perform Elevated Push-ups.
Have a question? Chat with your coach.
✅ Object for weighted movements.
2 Rounds
30-sec. Mixed Carries, Right
20 Supermans
20 Single-leg V-ups
30-sec. Mixed Carries, Left
20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts
Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch
5
-
8
minutes warming up
8
-
10
minutes working out
Today's workout takes place completely on the floor. We have a mixture of arms, glutes, and core and your goal is to get through all the reps as fast as you can so that you can then assume the fetal position when you're all done.
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.
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.
Pressing Party
Glute Movements 🍑
Core Movements
Pushing Movements
