Nice and Easy (until it's not)

June 24, 2021

6

-

minutes warming up

22

-

minutes working out

This workout is mainly about the 3 minute moderate pacing sections. Your goal is to keep your moderate pace consistent throughout the entire workout, but that pseky 30 seconds of hard pace will surely challenge that. Moderate means semi-comfortable, maybe one sentence conversational pace.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

5 Rounds, Run/Bike/Row
3-min. Moderate
30-sec. Hard
1-min. Rest

Inside Version:
5 Rounds

3-min. AMRAP
15 Russian Swings
15 Sit-ups
30-sec. max Mountain Climbers

1-min. Rest between AMRAPs

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
Options: perform 1-min. Easy, 1-min. Moderate, 30-sec. Hard, 1-min. Rest.
🤰 perform 1-min. Easy, 1-min. Moderate, 1-min. Easy, 1-min. Moderate, 1-min. Rest for 4-5 Rounds.

Swings
Options: make weight heavier or lighter —> perform overhead, eye level, or chest level —> adjust to 10-reps.
Equipment: single weight like a kettlebell, dumbbell, backpack.

Sit-ups
Options: adjust to 10-reps —> perform Anchored Sit-ups.
🤰 perform 16 Lateral Side Bends,  total.

Mountain Climbers
Options: touch knees to elbows —> bring knees under chest.
💪/🤰 perform Elevated Mountain Climbers.

💪/🤰 Additional Options
Rest: add in 30-60 sec. rest after each AMRAP.

Have a question? Chat with your coach.

Get Ready

📍 Outdoor route mapped out.
Inside Version:
✅ Weight for Swings.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total

Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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Nice and Easy (until it's not)

June 24, 2021

6

-

minutes warming up

22

-

minutes working out

This workout is mainly about the 3 minute moderate pacing sections. Your goal is to keep your moderate pace consistent throughout the entire workout, but that pseky 30 seconds of hard pace will surely challenge that. Moderate means semi-comfortable, maybe one sentence conversational pace.

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.

2021-06-24 Nice and Easy (until it's not) 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.

Weighted Swings
Weighted Swings

It's All in the Hips

Sit-ups
Sit-ups

Core Movements

Mountain Climbers
Mountain Climbers

Mountain Climber Family