Pacer

May 27, 2021

10

-

minutes warming up

20

-

minutes working out

Today we're playing around with pacing. Your goal is to follow the pace exactly gauging solely on 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 something 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 😉

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

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

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.

Run/Bike/Row
💪/🤰 perform 1-min. Easy, 1:30 Moderate, 30-sec. Hard (with the “Hard” pace not being more than a 7/10).

Jump Rope
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
💪/🤰 perform Single-arm Swings, 30-sec. each side.
Equipment: dumbbells, kettlebells, jugs of water.

Have a question? Chat with your coach.

Get Ready

📍Map your running route.

Inside Version:
✅ Weights for Swings.
✅ Jump rope, real or imaginary.

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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Pacer

May 27, 2021

10

-

minutes warming up

20

-

minutes working out

Today we're playing around with pacing. Your goal is to follow the pace exactly gauging solely on 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 something 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.

2021-05-27 Pacer 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.

Single-Unders
Single-Unders

Jumping Movements

Double-arm Swings
Double-arm Swings

Dynamic Hip Movements