Help keep your group healthy and happy!
5
-
8
minutes warming up
20
-
minutes working out
Two options for our Endurance Day. If you're running, rowing, biking, you get to play around with pacing. Your goal is to try and accurately meet the assigned paces as best as you can.
If you're doing the Inside Version, your goal is to keep moving throughou the 9 minutes with minimal to no rest.
Do this workout live with an attentive and entertaining coach!
2 Rounds
4-min. - Easy
3-min. - Medium Pace
2-min. - Fast
1-min. - Rest
Inside Verison:
9-min. AMRAP
40 Single-unders
30 Weighted Jumping Jacks
20 Sit-ups
Rest 1-min.
9-min. AMRAP
40 High Knees, total
30 Weighted Speed Skaters, total
20 Lying Leg Raises
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.
2 Rounds
Options: run, bike, row, walk/jog, stroller your kid, carry your dog!
💪/🤰 perform Fast pace for 1-2 min. and increase rest from 1-2 min.
Inside Version
- Adjust reps to 30-20-10 on each AMRAP.
- Single-unders: option to perform T-jumps.
- Weighted Jumping Jacks/Speed Skaters: option to perform without weight.
- Lying Leg Raises: perform with bent knees.
Mamas Inside Version
9-min. AMRAP
30-40 Toe Taps, total
20-30 Lateral Hot Feet, total
10-20 Bird Dog Crunches, total
Rest 1-min.
9-min. AMRAP
30-40 High Knees (marching pace), total
20-30 Lateral Step-overs, total
10-20 Standing Single-leg Raises, total
Have a question? Chat with your coach.
✅ Weight for Jumping Jacks and Speed Skaters.
2 Rounds
30-sec. Mixed Carries, Right
20 Supermans
20 Single-leg V-ups
30-sec. Mixed Carries, Left
20 Mountain Climbers (knee-to-elbow)
20 Reverse Plank Hip Lifts
Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch
5
-
8
minutes warming up
20
-
minutes working out
Two options for our Endurance Day. If you're running, rowing, biking, you get to play around with pacing. Your goal is to try and accurately meet the assigned paces as best as you can.
If you're doing the Inside Version, your goal is to keep moving throughou the 9 minutes with minimal to no rest.
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.
Jumping Movements
Jumping Movements
Core Movements
Running Drills
Dynamic Movements
Core Movements
