Endurance Day

January 28, 2021

10

-

minutes warming up

25

-

minutes working out

Today's goal is to listen to your body and focus on moving with intention. We've had a couple intense days this week, so today is more about active recovery. There are a few options today. If you opt for the run, row, bike, your options are to move the entire 25 minutes at one comfortable pace or performing the prescribed interval alternative. We've also included an indoor/no equipment workout if you're unable to run, bike, or row.

Coaching

Do this workout live with an attentive and entertaining coach!

For Distance

Run/Row/Bike
25-minutes

Optional intervals:
5-min. easy
5-min moderate
5-min. easy
5-min. hard
5-min. easy.

Inside/Class Workout Option (see brief video for full details)
2 Rounds:

4-min. AMRAP
30 Lateral Jogging High Knees, total
15 Squat with Feet Together
Immediately into

4-min. AMRAP
30 Toe Taps, total
15 Deck Squats
Immediately into

4-min. AMRAP
30 Side Shuffle, total
15 Narrow-to-wide Jumping Squats

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.

Options
- Reduce duration to 15-20 min.
- Walk outside!

🤰Mama Version
2 Rounds

3-min. AMRAP
30-sec. Bear Hug Carry
10 Air Squats

Rest 1-min.

3-min. AMRAP
30 Back-rack Carry
10 Deck Squats

Rest 1-min.

3-min. AMRAP
30 Single-arm Shoulder Carry, 15-sec. each side
10 Sumo Squats

Have a question? Chat with your coach.

Get Ready

🎶 Throwback Thursday Playlist

Warm-up

4 Sets
10 Speed Skaters, total / Curtsy Lunges (🤰)
10 Sumo Side Shuffle, each direction
20 Split Jumps, total / Split Squat (🤰)
20 Long Lunge Mountain Climbers / Elevated (🤰)

Then,
1-min. Pigeon Stretch, each side / Standing Pigeon (🤰)

See warm-up details
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Endurance Day

January 28, 2021

10

-

minutes warming up

25

-

minutes working out

Today's goal is to listen to your body and focus on moving with intention. We've had a couple intense days this week, so today is more about active recovery. There are a few options today. If you opt for the run, row, bike, your options are to move the entire 25 minutes at one comfortable pace or performing the prescribed interval alternative. We've also included an indoor/no equipment workout if you're unable to run, bike, or row.

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.

2021-01-28 Endurance Day 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.

Air Squats
Air Squats

Squat Family

Toe Taps
Toe Taps

Jumping Movements

Side Shuffle
Side Shuffle

Running Drills

Narrow to Wide Jump Squats
Narrow to Wide Jump Squats

Squatting Movements

Deck Squats
Deck Squats

Core Movements