Peaches and Washboards

April 6, 2022

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 and booty today. Goal is slow and controlled in the first part, with a higher intensity burn in the second part!

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

15-sec. Tuck Hold
15 Hollow Rocks
15-sec. Tuck Hold

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

15-sec. Side Plank Hold, Right
15 Russian Twists, per side
15-sec. Side Plank Hold, Left

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

Then,

As Many Rounds as Possible in 5-min.
8 Elevated Glute Bridges
8 Bicycle Crunches, each side

‍

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

Tuck Hold
Medium difficulty, where it gets hard the last 10-15 sec. but you can stay up!

Options: perform Boat Pose, using your arms to help stay up.
πŸ’ͺ hold the Tuck position with the lower body, but then place your arms on the ground behind you for stability.
πŸ”₯ perform Hollow Hold.

Hollow Rocks
This will be a challenge! Make it hard, but not so hard you have to break it up into more than 2 sets.

Options: perform with shoulder blades and feet off ground with arms straight overhead β†’ perform with arms at the sides.
πŸ’ͺ perform Lying Leg Lifts.

Foot-elevated Glute Bridges/Hold
Medium difficulty, where it gets hard the last 10-15 sec. but you can stay up!

Options: adjust height of elevation.
πŸ’ͺ perform with feet on the ground.
πŸ”₯ 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.

Side Plank Hold
This will be an easier hold - something you can definitely do in one set.

Options: perform on elbows or hands, knees or toes.
πŸ”₯ perform Star Side Plank Hold.

Russian Twists
Light/easy enough you can stay moving the whole time.

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

πŸ’ͺ Rep/Duration Scheme
Hold for 10-20-30 sec. increments instead.
Perform 10-reps each round for each movement instead of 15.

🀰 Version
15-sec. Back-supported Glute Bridge Hold or Bottom of Seated Good-morning Hold
10 Back Supported Glute Bridges or Seated Good-mornings

15-sec. Quadruped Pose
10 Bird Dog Crunches, total

15-sec. Farmer’s Carry
10 Lateral Side Bends, each side

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

Optional:
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

βœ… Something to elevate feet onto.
βœ… Optional weights Russian Twists and Glute Bridges.

‍

Warm-up

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

See warm-up details
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Peaches and Washboards

April 6, 2022

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 and booty today. Goal is slow and controlled in the first part, with a higher intensity burn in the second part!

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2022-04-06 Peaches and Washboards by Coach Cheryl

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.

Bicycle Crunches
Bicycle Crunches

Core Movements

Glute Bridges
Glute Bridges

Glute Movements πŸ‘

Russian Twists
Russian Twists

Core Movements

Tuck Hold
Tuck Hold

Carries and Holds

Hollow Rocks
Hollow Rocks

Core Movements

Side Plank
Side Plank

Core Movements

Foot-Elevated Hip Bridge
Foot-Elevated Hip Bridge

Glutes for Days πŸ‘