Help keep your group healthy and happy!
10
-
minutes warming up
20
-
22
minutes working out
Your goal today is to find a pace that is slightly uncomfortable, but very manageable for the entire workout. The Sit-ups and Leg Raises are meant to fatigue your core which will further challenge the run.
Do this workout live with an attentive and entertaining coach!
4 Rounds
400-m Run
20 Sit-ups
Rest 3-min.
4 Rounds
2-min. Run
25 Leg Raises
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
Pick an option where you can maintain a 70-75% effort each time.
Options: adjust 400-m to 200-m and the 2-min. duration to 1-min.
Equipment: if unable to run, option to Bike 0.75 miles, Row 500-m.
🤰 perform 200-m Farmer's Carry (approx 2-min. of work)
Indoor Version
400-m: 100 High Knees + 100 Jumping Jacks
2-min Run: max rep Butt-kickers
🤰 Indoor Version
50 Seated Knee Lifts + 100 Lateral Toe Taps, total
Butt Kickers, marching pace)
Sit-ups
Pick an option where you can move through all 15 reps without stopping.
Options: reduce to 10 reps.
💪 perform Anchored Sit-ups.
🤰 perform 16 Deadbugs or 20 Seated Side Reaches, total.
🔥 perform Weighted Sit-ups.
Leg Raises
Pick an option where you can move through all 15 reps without stopping.
Options: reduce to 15-20 reps → bend the knees.
💪 perform alternating legs.
🤰 perform 20 Standing Single-leg Raises.
Optional Rest
Add in 30-sec. of rest after each round.
Have a question? Chat with your coach.
📍 400m route mapped out.
4 Sets
10 Speed Skaters, total
10 Sumo Side Shuffle, each direction
20 Split Jumps, total
20 Long Lunge Mountain Climbers
Then,
1-min. Pigeon Stretch, each side
🤰 Mama Version
4 Sets
10 Curtsy Lunges
10 Sumo Side Shuffle, each direction
20 Split Squat
20 Elevated
Then,
1 min Standing Pigeon per side
10
-
minutes warming up
20
-
22
minutes working out
Your goal today is to find a pace that is slightly uncomfortable, but very manageable for the entire workout. The Sit-ups and Leg Raises are meant to fatigue your core which will further challenge the run.
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.
Core Movements
Core Movements
