Rotate, Run, Repeat

March 24, 2022

6

-

minutes warming up

18

-

20

minutes working out

Today's workout goal is to go as hard as you can in each interval. Good news! You'll have equal parts work and rest so that you can do it all over again Try to keep your work times consistent throughout all 5 rounds.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

5 Round Intervals
20 Rotational Planks, total
400-m Run

*Rest the amount of time it took to complete your previous round of work (1:1 work to rest)

No-Run Option:
20 Jogging Lateral High Knees, per side
20 Weighted Swings
20 Jumping Squats

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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.

Rotational Plank
Options: keep the bottom leg that shoots across the body on the ground instead of elevated → adjust to 10-14 reps.
💪 perform with hands elevated on a chair/stool.
🤰 perform Elevated Arms-only Rotational Plank.

Run
Options: adjust to 200-m → 500-m Row → 0.75 mile Bike
🤰 perform a 200-m fast walk or 100-m Back-rack Carry (inside version)."

‍

Have a question? Chat with your coach.

Get Ready

📍 400-m route mapped out.
Inside Version:
✅ Weight for Swings.

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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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Rotate, Run, Repeat

March 24, 2022

6

-

minutes warming up

18

-

20

minutes working out

Today's workout goal is to go as hard as you can in each interval. Good news! You'll have equal parts work and rest so that you can do it all over again Try to keep your work times consistent throughout all 5 rounds.

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.

2022-03-24 Rotate, Run, Repeat 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.

Rotational Planks
Rotational Planks

Core + Shoulder Stability

Weighted Swings
Weighted Swings

It's All in the Hips

Jumping Squats
Jumping Squats

Squatting + Jumping Movements