Workouts

Workouts

Note: These workouts can only be purchased by Fluid Running Members. If you have previously purchased the System, you are a Fluid Running Member.  Please login and then come back to this page. If you are not a Fluid Running Member, you’ll need to purchase the System before you can access the individual workouts.

Showing 1–16 of 23 results

  • $15.00 [Level 2] [42 minutes] [Shallow] [Strength] [Combo]  This workout spends a little more time on upper body strength work, but mixes in plenty of movements, intervals and even sprints! You'll leave this workout stronger and fitter!
    Firework $15.00
  • $15.00 [42 minutes] [Shallow] [Sprints] [Combo] Ready to churn up that water and get your heart rate up? This workout includes HIIT (high-intensity interval training) and sprints! Several movements are mixed in as well as some strength work for a great full-body cardio workout.
  • $20.00 [55 minutes] [Combo] [Sprints] This is perfect if you want a great workout but need to “ease into it”.  The first half covers almost all the movements but at a moderate intensity.  The second half has more challenging intervals, a little less rest and yes, sprinting!  By the end, it may feel more like a 2.5 level!
    Back on Track $20.00
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  • High Gear - Fluid Running Workout $20.00 [Level 3] [59 minutes] [Run] [Sprints] Who’s ready to run? Who's ready to run fast? This “ladder” track workout starts with 200 meter repeats and builds up to a mile and then takes it back down and ends with hills! You’ll love this challenging run workout. Bring your tenacity! Coach: Jen G.
    High Gear $20.00
  • $20.00 [56 minutes] [Combo] This mixes in all the Fluid Running movements so it’s a great full body workout. The sets are a little bit longer and not as intense, but some still include a few short but harder efforts. The cueing will have your mind connected to your body! There’s a nice long stretch out at the end.
    Mixing It Up $20.00
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  • $20.00 [56 min] [Learn] [Combo] The first half of this workout is interval base, but at a little lower intensity. Of course, you can always push the pace!   ALL the movements are included with reminder cueing on proper form throughout.  The second half is a guided 5K run that finishes on a beachfront path!  Boats and all!
  • 10 Years Running - Fluid Running $20.00 [57 min] [Combo] [Sprints]  This workout was created in honor of our 10 year anniversary.  So guess what? There are a lot of 10's.  There’s a 10-minute run, 10 30-second sprints, 10 UPS - you get the picture.  Most of the movements are included.  This can easily be a level 3 if you choose.
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  • $20.00 [55 min] [High Intensity] This almost hour-long high-intensity workout will require tenacity and will keep your heart rate up with lots of fast running and a good mixture of cross-country and the other challenging movements. The intensity is high and the rest is short.  Not for the faint of heart!
    Tidal Wave $20.00
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  • Take the Long Way Home $25.00 [90 min] [Run] [Endurance] [Combo] This 1.5 hour workout includes 7 miles of running interspersed with several other movements. The final 3.1 miles of this workout is a non-stop 5K run!  You can also end at 30 min or 1 hour.
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  • One Step Ahead Workout $20.00 [55 min] [Combo] This is the perfect workout when you want to get almost an hour of cardio, but at a more comfortable pace!  A good mix of running, all the movements, and some longer sets.  No sprints, but good solid work!
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  • $20.00 [55 min] [Run] [Sprints] This workout was designed for professional runner, Vanessa Fraser, and therefore it is mostly running!  You will run for blocks of time between 5 and 11 minutes (1-2 miles for our pro)  for the bulk of the workout and end with 10 :30 sprints!  Come ready to run!
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  • One for the Road - Water Running Workout $15.00 [30 min] [Combo] [Run] This is perfect for when you are short on time and are not looking for a super hard workout.  A mixture of longer sustained runs, moderate intervals with other movements, some short sprints and a few ups to finish!
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  • Quick HIIT - Water Running Workout $15.00 [30 min] [Combo] [Sprints] From the time warm up is over, this quick 30 minute workout will keep your heart pumping with a mixture of challenging sets mixing in running with challenging interval sets.  Ends with a TABATA that will have you so happy when it is cool down time!
    Quick HIIT $15.00
  • $20.00 [55 min] [Combo] [Sprints] [Run]  This workout starts with 20 minutes of HIIT sets including sprints, ups and cross sprints, followed by a guided 5K non-stop (28 minute) run.
    HIIT A 5K $20.00
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  • Fortitude Workout $20.00 [55 min] [Endurance] [Run] [Combo] [Sprints] Sets are longer and tougher. A good mix of running, endurance running and longer interval sets mixing in the other movements. There are some sprints….one minute sprints!
    Fortitude $20.00
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  • $20.00 [56 min] [Run] [Endurance] [Sprints] Three pyramids, two are sprint pyramids and one is a longer interval pyramid building up to 4 minutes at a fast pace. A lot of running, some cross country and ends with an intense Tabata set.
    Max Out $20.00
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