Dasher, Dancer, and Prancer

December 17, 2020

10

-

minutes warming up

21

-

minutes working out

Today we're having fun with pacing. The goal is to follow along with the designated pacing without stopping to rest. If you have to move slowly that's better than completely stopping at all.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

Run/Bike/Row 👟 🚲 🛶

3 Rounds
3-min. Moderate Pace
1-min. Easy Pace

6 Rounds
20-sec. Hard Pace
1-min. Easy Pace

*No rest between.

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.

Inside Version

3 Rounds
90-sec. Butt-kickers
90-sec. Jumping Jacks
1-min. Jog in place (easy)

6 Rounds
20-sec. Jogging Lateral High Knees
1-min. Jog in place (easy)

Beginner Option

- Perform 3 Rounds as is.
- Perform 6 Rounds as 10-sec. Hard Pace, 1-min. Easy Pace.

🤰 Mama Birds

Bundle up and walk it out today.
Walk for 20-min., every 2-min. walk for 30-sec. faster.

Have a question? Chat with your coach.

Get Ready

🎶 Holiday Workout Playlist Ready!

Warm-up

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

See warm-up details
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Dasher, Dancer, and Prancer

December 17, 2020

10

-

minutes warming up

21

-

minutes working out

Today we're having fun with pacing. The goal is to follow along with the designated pacing without stopping to rest. If you have to move slowly that's better than completely stopping at all.

‍

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.

2020-12-17 Dasher, Dancer, and Prancer 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.