Wipe the Floor With You

April 7, 2021

5

-

8

minutes warming up

14

-

minutes working out

This whole workout is done on the ground, so when you're done you can go right into a nap. Also, you'll be getting real acquainted with your abs today.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

15-sec. Boat Pose
15 Russian Twists, per side
15-sec. Boat Pose

15-sec. Foot Elevated Glute Bridge Hold
15 Foot Elevated Glute Bridges
15-sec. Foot Elevated Glute Bridge Hold

15-sec. Hollow Hold
15 V-ups
15-sec. Hollow Hold

Repeat again, each hold for 30-sec.
Repeat again, each hold for 45-sec.

Then Bonus Round!

As Many Rounds as Possible in 5-min.
8 Elevated Glute Bridges
8 Russian Twists, per side
8 V-ups

Personalize It

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.

Foot-elevated Glute Bridges/Hold
Options: adjust height of elevation —> perform on the floor.
💪 10-20-30 sec. and 10-12 reps each round.
🔥 perform Single-leg version of each movement and split the duration and reps in half per side.
Equipment: object to elevate feet, like a small stool or stack of books.

Boat Pose

Options: perform Boat Pose, using your arms to help stay up
💪 hold the Tuck position with the lower body, but then place your arms on the ground behind you for stability.

Russian Twists
Options: put feet down on the ground with weight in hands —> keep feet off of the ground but without weight (just hands).
Equipment: single weight like dumbbell, kettlebell, backpack.

Hollow Hold
Options: perform with shoulder blades and feet off ground with arms straight overhead —> perform with arms at the sides.
💪 perform with hands underneath your butt.

V-ups
Options: perform hands touching feet —> hands touching shins —> hands touching knees —> perform Tuck-ups.
💪 perform Sit-ups.

🤰 Version
15-sec. Back-supported Glute Bridge Hold
10-15 Back Supported Glute Bridges

15-sec. Quadruped Pose
10-15 Weighted Torso Twists, total

15-sec. Single-arm Farmer’s Carry, each side
15 Good-mornings

*Repeat with 20-sec., then 25-sec. hold, the 10-15 staying the same.

Then,
2-3 Sets for Quality
10 Bird Dogs, total
15-sec. Single-arm Shoulder Carry, each side

Have a question? Chat with your coach.

Get Ready

✅ Optional weights Russian Twists and Glute Bridges.

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans /🤰Good-mornings
20 Single-leg V-ups or Leg lifts /🤰 Standing Leg Raises

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow) /🤰 Elevate Mountain Climbers, total
20 Reverse Plank Hip Lifts /🤰 Bird Dogs

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
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Wipe the Floor With You

April 7, 2021

5

-

8

minutes warming up

14

-

minutes working out

This whole workout is done on the ground, so when you're done you can go right into a nap. Also, you'll be getting real acquainted with your abs today.

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.

2021-04-07 Wipe the Floor With You by Coach Janet

Movements

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.

Boat Pose
Boat Pose

Core Movements

Russian Twists
Russian Twists

Core Movements

Foot-Elevated Hip Bridge
Foot-Elevated Hip Bridge

Glutes for Days 🍑

Hollow Hold
Hollow Hold

Core Movements

V-ups
V-ups

Core Movements