Happy Tuesday, Team Aaptiv! Cruise through the week with all new Aaptiv workouts, including Still Going Fast, an outdoor run with Aaptiv Trainer Elena Moffa, and Journey to Handstands, an advanced yoga flow with Aaptiv Trainer Nicole Scaccia that focuses on inversion.
Work, Stride, Sprint with Ackeem E.
Intervals + Sprint: This class includes a quick series of bodyweight exercises such as high knees, butt kicks, and lunges followed by a form-focused stride that moves into a quick sprint. The 20-minute outdoor routine will improve your speed and form.
A Blast From the Past with Ben G.
Walk: This beginner outdoor walk is designed for anyone looking to move non-stop at a medium pace. Just focus on having fun and getting your body moving.
The 15-Minute Challenge with Ben G.
Intervals: This run has a 2-minute jogging warm-up and then a non-stop hard effort for 15 minutes. Finish with 3 minutes of core work. How far and how fast can you run in 15 minutes?
Still Going Fast with Elena M.
Intervals: This interval run focuses on adapting to transitions and changes of speed. Warm up for 3 minutes, then work through ten blocks of work—four of which are exactly the same. You’ll work in 30-, 60-, or 90-second intervals in your jogging, running, threshold, and sprinting paces.
No Drama, Just the Run with Elena M.
Intervals: This outdoor run is set to the beat of the music. You’ll spend the entire class jogging and sprinting when the beat drops.
Groovy Wonderland with Jaime M.
Walk + Jog: This outdoor class alternates between walking and jogging intervals. It’s a great class to take with your dog, your family, or your workout buddy! Work to an Earth, Wind & Fire playlist. The word of this workout is groove.
Moving On, Zoning Out with Meghan T.
Intervals: This run is all about zoning out and matching your speeds and cadence to the music. This workout opens with a 3-minute steady pace warm-up. Then you’ll hold an average pace for 37 minutes. Within those 37 minutes, you’ll have 20 30-second surges at your threshold pace. Being present each step of the way is the way to the finish line.
Finding True Tempo Pace with Rochelle M.
Intervals: This workout is designed for beginner athletes who need to learn what their true tempo pace is for training. Warm up with a 2-minute walk followed by a 1-minute jog. From there, lock in tempo pace for 3 minutes and recover with a walk for 1 minute. Repeat this set four times through before cooling down.
Start Smart, Finish Fast with Wes P.
Intervals: Start with a walking warm-up, then navigate through different speeds, paces, and sprints. Everything will be a progression so start smart and finish fast. Sweat to a Flo-Rida playlist.
Sweet Sixteen Sprints with Ben G.
Intervals: Start with a 3-minute warm-up, then work through six intervals of work and 16 sprints. Your sprint speed will increase by 0.1 each time. The sprints range from 30 to 60 seconds. You’ll have full recovery when you need it. Run to the beat of the music.
Staying With the Tread with Jaime M.
Intervals: In this class, you’ll walk, power walk, lightly jog, and climb some hills. Focus on form, posture, and your breath. The word of this workout is discipline.
Yes. You. Can. with John T.
Walk + Jog: This beat-based walking workout is a three-song circuit that you’ll repeat four times. The circuit includes a speed walk, an incline walk, and a jog with intervals. This is a great workout for beginners who are looking to introduce jogging into their routine. Your speed will range from a 3.0 to 5.5 or higher. Find your speed, walk uphill, and jog toward your success!
Fartlek Fire with Meghan T.
Intervals: This is a fartlek run so you’ll hold a base pace, and in between, you’ll have 14 different speed increases. The duration of these increases will vary. Your highest speed is 8.5. This run is perfect for someone who wants to stay present in the interval they are in. The goal here is to be able to handle whatever comes your way!
Create Cadence with Meghan T.
Steady Pace + Sprint: This is a fartlek run with 30-second sprints sprinkled throughout. Make sure you stay present in your cadence and purpose. Tackle whatever comes your way in this run, and learn how to be patient, while being mentally tough.
Go Get It with Meghan T.
Intervals: This 8-minute progression interval workout is divided into two parts. For the first 4 minutes, you’ll work through a walking incline progression. In the second half, you’ll work through running intervals. This workout was designed with the help of The Apollo Theater’s Young Producer’s Club.
Now and Ladder with Rachel M.
Intervals: This class ladders up, then down, from 2-minute to 4-minute intervals. You’ll increase your speed with each interval. The max incline for this run is 3.0 and your jogging speed is between 6.0 and 7.0.
Opening Up to Endurance with Rochelle M.
Endurance: This workout is designed for athletes who need to focus on building up stamina by walking and performing endurance sets. The first half of this class focuses on walking with and without inclines. The second half focuses on endurance. Work through intervals of progression climbs and paces. Your maximum speed is 5.0 and your maximum incline is 10.0.
Wild Runs with Rochelle M.
Speed Work: This workout is designed for athletes who need to focus on speed and tempo drills to build up stamina. Warm up, then work through progression intervals with increasing speed. You’ll have recovery in between. Your maximum speed will be 8.0. End with a second set in which you’ll hold a tempo pace of 6.0 for 5 minutes before cooling down.
Staired Straight with Ackeem E.
Intervals + Weights: This routine is a series of speed spikes, or sprints. Work for 60 seconds and then rest for 60 seconds. You’ll work on the stairs for 6 minutes and off the machine for 6 minutes, performing strength moves. Exercises include squats, bent-over rows, and curls. You’ll need a dumbbell ranging from 10lb to 20lb.
Start the Climb with Mary O.
Intervals: This is an endurance workout. After the warm-up, climb for 6 minutes at levels 9.0 or 10.0. Then, you’ll have speed intervals with recovery, followed by a cooldown.
Two Moves, One Rep with Ackeem E.
Full Body + Weights: Warm up with a stretch, then work through exercises that consist of two moves and one rep. Push through three circuits that utilize your bodyweight and medium-weight dumbbells. Work for 45 seconds on and 30 seconds off. Exercises include mountain climbers, push-ups, and more.
The Back Attack with Kenta S.
Upper Body + Weights: Grab a set of dumbbells. The mantra for this class is “mind over mood.” Warm up for 90 seconds, then move through three circuits of three exercises each, all focused on your back muscles.
Heavy HIITer with Kenta S.
Full Body + Weights: Start with a bodyweight warm-up, followed by four circuits of one combo move and one cardio move. Perform each exercise for 30 seconds and repeat it once. Train to an all-Flo Rida playlist. You’ll need a selection of light-to-medium weights.
Unilateral Training with Mary O.
Lower Body + Weights: Grab one dumbbell that’s 20lb or heavier, as well as a mat. There is no cardio in this workout, but you’ll be doing unilateral training to create balance between the right and left side of your body. Focus on lunges to build your glutes and quads.
Dynamic AMRAPs with Meghan T.
Full Body: AMRAP stands for as many rounds as possible of a given circuit. This workout starts with a 3-minute dynamic warm-up with exercises like broad jumps into backward shuffles, high knees, squats, and push-ups into down dogs. You’ll repeat the circuit once. Then, transition into your next circuit of lateral squats, pulse lunges, and jump squats. You’ll repeat the circuit twice.
8-Minute EMOM with Rachel M.
Endurance + Weights: In this class, work through an 8-minute EMOM, in which you work through a 100-meter row and dumbbell squat thrusters. Grab a set of medium-to-heavy weights for this class.
Beastly Bodies with Sultan M.
Full Body + Weights: Work through two groups of three exercises each. Perform each movement for 20 seconds with 15 seconds of rest in between groups. You’ll repeat the groups three times. Select a variety of dumbbells you feel comfortable with. Exercises include suitcase squats, bent-over rows, overhead tricep extensions, and more. This workout was designed with the help of The Apollo Theater’s Young Producer’s Club.
Simple Sit with Ceasar B.
Guided Meditation: This quick, seated meditation is set to instrumental music. Find a moment for yourself, connect to your breath, and utitlize this meditation to just be present.
Emotional Energy with Jade A.
Guided Meditation: This outdoor run is set to the beat of the music. You’ll spend the entire class jogging and sprinting when the beat drops.
Performance Prep with Jade A.
Guided Meditation: Use the empowering mantras in this meditation to prepare for your next workout, race, game, exam, presentation, or whatever else you’re about to take on. This workout was designed with the help of The Apollo Theater’s Young Producer’s Club.
Clouds in the Sky with Jess R.
Guided Meditation: Take this meditation lying down and try to get as comfortable as you can. Breathe and let go of your thoughts and feelings, as if they’re clouds in the sky you’re watching pass by.
Deep, Healing Sleep with Nicole S.
Guided Meditation: Focus on declaring space for full body rest and relaxation to ease the body into deep sleep. This meditation is ideal for anyone in need of a guided wind down for the entire body, mind, and spirit.
Connecting Body to Earth with Ceasar B.
Vinyasa Flow: This advanced flow is set to upbeat and chill alternative rock music. This entire flow will challenge your physicality while connecting your breath to movement. The class incorporates elbow-to-hand planks, side planks, intention setting, sun salutations A & B, high lunge poses, standing split poses, anjanayasana pose, child’s pose, cat/cow poses, deep squats, and the final resting savasana.
Learning Bow Pose with Jade A.
Vinyasa Flow: This beginner class focuses on bow pose. Learn to back bend safely, the basic alignment, proper muscle activaion, and stretch out your spine. This is a great standalone class or the perfect add-on after any beginner class.
Warriors One and Three with Jade A.
Vinyasa Flow: Flow through your warrior postures, as well as sun salutation A, focusing on your warriors 1 and 3 alignments. It’s the tiny details that make the big differences in your practice so be focused and present in this class.
Strong Hamstring Flow with Jess R.
Vinyasa Flow: Work on opening and strengthening the hamstrings to ensure balance in the body. Flow through lizard pose, half splits, wide-leg foward folds, and more to mobilize the hips and hamstrings. Your bridge pose and chair pose will act as the strengtheners.
Working Toward Side Plank with Jess R.
Vinyasa Flow: Work towards side plank with variations that will build mobility, flexibility, and balance. Variations include lizard pose, half splits, wide-leg foward folds, and hand to foot balancing pose.
Hello Hamstrings with Nicole S.
Vinyasa Flow: You’ll need a strap for this class. Strengthen and stretch the hamstrings with a 30-minute flow. You’ll begin and end the class on your back.
Journey Toward Handstands with Nicole S.
Vinyasa Flow: This drill class will help you progress toward your handstand. Warm up your wrists, fingers, shoulders, and hamstrings to create optimal workspace for the handstand. There a few requirements for this class, including healthy and strong wrists and shoulders. Keep in mind that this is a journey. Your handstand may or may not happen today, tomorrow, or next week!
My Old Friend the Elliptical with Jaime M.
Incline: This beginner class focuses on playing around with incline and speed. The max incline is 10.0 and the max resistance is 8.0. The word of the class is focus.
Push-Pull Rhythm with Jaime M.
Intervals: This class is great to take as a warm-up for another cardio or strength class. The word of the workout is move.
Under Pressure with Katie H.
Intervals: Work through three songs, with one challenge to conquer. Start with light resistance, then build up to a big finish. This class is about keeping it simple! Small changes make a huge difference, and short workouts, such as this one, can offer major results.
The Resistance Party with Katie H.
Resistance: Lean into resistance work today—no incline required. If your elliptical has levels instead of incline and resistance buttons, this class is for you. Warm up, then push through a 7-minute challenge, recover, and finish with a short, but sweet change to show yourself what you’re made of.
Seated Intervals with John T.
Intervals: Ride to the beat in this indoor cycling workout. The class focuses only on in-the-saddle resistance climbs and intervals. Spark your heart rate and feel the rhythm in the saddle.
Back in the Saddle with John T.
Intervals: This advanced beat-based indoor cycling ride has seven songs. It includes a three-song circuit that’s repeated once with a final push at the end. The circuit consists of one song in the saddle with light resistance, and two songs out of the saddle with Tabata intervals and longer interval pushes. The objective of this workout is to ride to the rhythm, get breathless with intervals, and challenge yourself with resistance both in and out the saddle.
Straight On with Katie H.
Intervals: In this workout set to an all-classic rock playlist, you’ve got two challenges. The first one is 8 minutes, the second is 4 minutes. Here’s the catch: Part two of each challenge will always include HIIT and be quicker than part one. Ask yourself: Can you chase the pace and intensity at the same time?
Desk De-Stress with Kenta S.
Full Body: This class features all stretches that can be performed while sitting at a desk. It works to loosen up the muscles that tighten while you’re hunched over at work.
* We are always working to improve the Aaptiv experience – which includes adding new content and replacing older content. If you don’t see a class you’re interested in, please reach out to firstname.lastname@example.org for recommendations!