Help keep your group healthy and happy!
5
-
8
minutes warming up
25
-
minutes working out
Today's goal is to run or bike for distance in a given time. However, you have some work to do before you run. So, to allow for maximum time for the run or bike, it would be in your benefit to get the prior work done quickly!For the pacing of the run, try to push an effort that is slightly uncomfortable, then for the last 2 minutes, make it uncomfortable 🔥
Do this workout live with an attentive and entertaining coach!
25 min. on the clock:
2 Rounds
25 Side Plank Crunches, each side
25 Step-ups/Box Jumps
Run or bike for distance in the remaining time
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.
Side Plank Crunches: first, reduce reps to 15/15 per side, then instead of bringing your knee to your elbow, bring your knee only to your chest (less range of motion).
Step-ups/Jumps: reduce height.
Run: mix in some walking if necessary! Just stay moving.
Have a question? Chat with your coach.
✅ Something to step on. Try to use something 12 inches or higher.
⏱ Clock set to 25 min timer. Record your distance.
3 Rounds
100m or 30 sec. Jog
20 sec. Side Plank Hold, each side
30 sec. Dynamic Stretching*
*Stretches:
Rd 1 Leg Swings
Rd 2 Low Lunge Stretch (image attached)
Rd 3 Ankle Circles
5
-
8
minutes warming up
25
-
minutes working out
Today's goal is to run or bike for distance in a given time. However, you have some work to do before you run. So, to allow for maximum time for the run or bike, it would be in your benefit to get the prior work done quickly!For the pacing of the run, try to push an effort that is slightly uncomfortable, then for the last 2 minutes, make it uncomfortable 🔥
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.
