Gamorrean Glutes and TIE Fighter Twists

July 5, 2022

5

-

8

minutes warming up

10

-

12

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!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

For Time:
2 Rounds
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

‍

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.

Double Alternating Floor Press
Choose a medium weight that challenges you but you can perform in 1-2 sets.

Options: increase or decrease weight → 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
These should burn! Make them challenging, but done in about 2 sets.

Weighted Version: perform with 1-2 sec. pause at the top instead of using weight.
Unweighted Version: perform 20-reps.
🤰 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
These will be fast, but will hit a wall - make it a medium difficulty to an easier one.

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 40 Seated Side Reaches then 40 Lateral Side Bends.
Equipment: one weight like a dumbbell, kettlebell, or backpack.

Push-ups
These are gonna be tough at the end! Challenge yourself. Likely 2-4 sets.

Options: perform Elevated → perform on the knees.
💪/🤰 perform Elevated Push-ups.

Have a question? Chat with your coach.

Get Ready

✅ Object for weighted movements.

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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Gamorrean Glutes and TIE Fighter Twists

July 5, 2022

5

-

8

minutes warming up

10

-

12

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.

2022-07-05 Gamorrean Glutes and TIE Fighter Twists 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.

Glute Bridges
Glute Bridges

Glute Movements 🍑

Russian Twists
Russian Twists

Core Movements

Push-ups
Push-ups

Pushing Movements