Help keep your group healthy and happy!
10
-
minutes warming up
20
-
minutes working out
Today we're playing around with pacing - the goal is to follow by how you feel. A "moderate" pace is something that skates the line of discomfort. It's something you should be able to maintain for 2 minutes, but you will have to work for it. "Hard" pace is somethign that feels really uncomfortable, but be careful that it's not so uncomfortable that you can't go the entire minute. You get 4 rounds to get it right 😉
Run/Bike/Row
2-min. Moderate Pace
1-min. Hard Pace
1-min. Walk/Rest
4 Rounds
Indoor/Class Option
2-min. Jump Rope
1-min. Double-arm Swings
1-min. Rest
4 Rounds
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/Bike/Row
The goal is pacing today, so approach this with a calculated mindset.
💪/🤰 perform 2-min. Moderate Pace, 30-sec. Hard Pace, 90-sec. Walk/Rest.
Jump Rope
Choose an option that challenges you, but you don't stop too much. We want this to burn.
Options: doubles, singles, scissor jumps, criss-cross - have fun! Use this time to practice skill!
No Rope? Perform with an imaginary rope or mix up some skills & drills - Toe Taps, Quick Jumps, Side Shuffles, etc.
🤰 perform Low Step-ups (3-6” off the ground).
Double-arm Swings
Pick a medium-heavy weight to feel like a sprint!
💪/🤰 perform Single-arm Swings, 30-sec. each side.
Equipment: dumbbells, kettlebells, jugs of water.
Have a question? Chat with your coach.
📍Map your running routes.
Inside Version:
✅ Weights for Swings.
✅ Jump rope, real or imaginary.
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
-
minutes working out
Today we're playing around with pacing - the goal is to follow by how you feel. A "moderate" pace is something that skates the line of discomfort. It's something you should be able to maintain for 2 minutes, but you will have to work for it. "Hard" pace is somethign that feels really uncomfortable, but be careful that it's not so uncomfortable that you can't go the entire minute. You get 4 rounds to get it right 😉
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.
Dynamic Hip Movements
