Help keep your group healthy and happy!
10
-
minutes warming up
20
-
22
minutes working out
Today's run is mixed with some extra posterior engagement 🍑 and core. The format of this workout is like a sandwich 😋. The buy in and buy out is like the bread that sandwiches the meaty part which has Curtsy Lunges, Sit-ups and more running. Use the buy-in to ease your way into the workout. Once you get into the meaty party, you can increase your pace and go a little faster. Then, when you reach the buy-out, that will be time to empty the tank and go for it.
Do this workout live with an attentive and entertaining coach!
Buy In:
Run 800-m
Then,
30-20-10
Curtsy Lunges, total
Sit-ups
*400-m Run in between each set
Buy Out:
Run 800-m
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.
Run
Options: half the distance performed.
🤰 Mama Version:
Sub 800s with 200-m walk OR perform 2-min. Single-arm Farmer's Carry, 1-min each side
Sub 400s with 30-sec. Toe Taps & rest 30-sec. before starting next round.
🛶 Row Option
Sub 800s with 1000m on the rower
Sub 400s with 500m on the rower
🚲 Bike Option
Sub 800s with 1.5-mi/2500-m
Sub 400s with 0.7-mi./1,150-m.
No Equipment/Inside Option
Sub 800m with 4 minutes of 30 Single-unders (or imaginary rope) + 10 Speed Skaters (total).
Sub 400m with 2 minutes of 30 Single-unders (or imaginary rope) + 10 Speed Skaters (total
Curtsy Lunges
These reps should be performed at a medium-fast pace. If you're feeling extra pressure in your knees reduce the reps or just go as low as you can without pain.
🔥 perform Front Rack Curtsy Lunges with light-medium weight.
💪/🤰 place a cushion behind your back knee to help absorb the impact.
Sit-ups
Today, you get to decide how you want to position your legs! Choose your favorite option if you have one! These reps should also be done at a relatively fast pace.
Options: reduce reps to 20-10-5
💪 perform Anchored Sit-ups.
🤰 perform Deadbugs or Seated Knee Lifts, total.
Have a question? Chat with your coach.
✅ Map our your distances.
🎶 Throwback Thursday Playlist
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
20
-
22
minutes working out
Today's run is mixed with some extra posterior engagement 🍑 and core. The format of this workout is like a sandwich 😋. The buy in and buy out is like the bread that sandwiches the meaty part which has Curtsy Lunges, Sit-ups and more running. Use the buy-in to ease your way into the workout. Once you get into the meaty party, you can increase your pace and go a little faster. Then, when you reach the buy-out, that will be time to empty the tank and go for it.
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.
🍑 Posterior Movements
Core Movements
