Choose Your Own Endurance Adventure

April 14, 2022

10

-

minutes warming up

25

-

minutes working out

Legs have taken a beating this week, so we're going to flush them out with some long, more chill-paced endurance work. You get to choose your own adventure! Hit the pavement with your stopwatch or get down inside with some core/jump focus.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Option 1
25-min. Run/Row/Bike:
2-min. Easy Pace
2-min. Moderate Pace
1-min. Hard Pace

Option 2
8 Rounds
1-min. Wood Choppers
30-sec. Quick Jumps
1-min. Weighted Swings
30-sec. Quick Jumps

‍

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.

Option 1
Should feel like a relatively doable, easier effort today.

💪/ 🤰 Version
3-4 Rounds
2-min. Easy
1-min. Moderate
30-60 sec. Hard
60-90 sec. REST

Option 2
Go with easier, light options that allow you to move the whole time.

💪 /🤰 perform perform 5-6 rounds.

Wood Choppers
Pick a light weight where you can do 10-20 per side before switching.

Equipment: single weight like dumbbell, kettlebell, backpack.

Weighted Swings
Pick a light weight or difficulty where you can do 20+ reps each time.

Options: perform over head, then to eye level, then chest level.
Equipment: single weight like dumbbell, kettlebell, backpack.

Quick Jumps
As the name suggests, these should be quick!

Options: jump with two feet → step onto and off FAST!
💪/🤰 perform with steps, so one foot at-a-time.
Equipment: LOW surface like a bumper plate, book, towel, etc."

‍

Have a question? Chat with your coach.

Get Ready

For Option 1:
📍 Running route.
For Option 2:
✅ Weight for Wood Choppers and Russian Twists.
✅ Something low and stable to jump on and off.

Warm-up

8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total

Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg

See warm-up details
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Choose Your Own Endurance Adventure

April 14, 2022

10

-

minutes warming up

25

-

minutes working out

Legs have taken a beating this week, so we're going to flush them out with some long, more chill-paced endurance work. You get to choose your own adventure! Hit the pavement with your stopwatch or get down inside with some core/jump focus.

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.

2022-04-14 Choose Your Own Endurance Adventure by Coach Cheryl

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.

Quick Jumps
Quick Jumps

Jumping Movements

Weighted Swings
Weighted Swings

It's All in the Hips

Wood Choppers
Wood Choppers

Core Movements