Your Week In the Studio: With Chris Vo

Date

10.02.24 More info+

This week of training prioritizes cardio classes, strength moves, mobility work, and more for a balanced body.

Your Week In the Studio is a series featuring a week’s worth of in-Club and digital classes, all curated by an expert at Equinox. Follow the programming to support your journey toward a high-performance lifestyle.

Once you’ve crossed the finish line on a long-awaited goal — a 5K, a specific body composition, a triathlon — your workout routine might need a hard reset. Spending some time covering all of your bases, including strength, cardio, and mobility, can bring your body and mind back into balance before you set your sights on another lofty endeavor.

This installment of Your Week In the Studio will give you the fresh slate you need to succeed.

Curated by Equinox Director of Group Fitness Chris Vo, this week of programming features classes that challenge members across various modalities (metabolic conditioning, strength training, mobility, and skill work), but it prioritizes active recovery to prevent burnout.

“The idea is to give members an experience that emphasizes full-body performance, building foundational strength, boosting cardiovascular endurance, and incorporating vital recovery and mobility work,” Vo explains. “Every class has a purpose, whether it’s driving high-intensity results or giving the body a chance to recover and recalibrate.”

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This variation ensures no two days feel the same, supporting adaptability. “It’s about conditioning the body to be strong, mobile, and prepared for anything, whether in or out of the Club,” says Vo.

Members of all experience levels and fitness backgrounds can benefit from adding this week of workouts to their schedule — just make sure to set aside one full rest or dedicated active recovery day throughout the week, says Vo.

Still, every body is different, so pay attention to how you feel throughout the week, especially following high-intensity training days. If you need to tailor any of the workouts — using modifications, dialing it down, or swapping it out entirely — for better recovery, give yourself that permission. “It's important to note that recovery days don't necessarily mean doing nothing; keeping the body in motion, even minimally, is crucial,” adds Vo.

RELATED: Do More With: Mobility Sticks

Ready to get started? Follow along with Vo’s week-long training program. First, tap the star button in the top right corner to favorite the article and easily return to it each day. Then, use it as a blueprint, adding on recovery sessions or swapping workouts with similar ones from your favorites list as you see fit. For a personalized regimen, chat with a Coach at the Club.

Monday

Your In-Club Workout: MetCon3

Your At-Home Workout: MetCon3

Jumpstart your week — and your metabolic functioning — with MetCon3, a signature workout that trains all three energy systems and helps members improve cardiovascular health.

Tuesday

Your In-Club Workouts: Pilates Rise + Precision Run or Precision Ride

Your Digital Workout: Pilates Rise + Precision Run

To offset yesterday’s metabolically revved workout, prioritize core strength and posture in Pilates Rise, an Equinox signature class. Follow it up with some moderate-intensity cardio, either in a Precision Run or Precision Ride class.

Wednesday

Your In-Club Workouts: Stronger + Whipped

Your At-Home Workout: Stronger

Kick off your Wednesday with Stronger, focusing on foundational strength gains and heavy weights. Then, take those skills to the playground for Whipped, where you’ll move from station to station and use specialty equipment.

Thursday

Your In-Club Workouts: Power Vinyasa + Best Stretch Ever

Your At-Home Workout: Your Favorite Yoga Class + Stretch Class

Exercise at a submaximal load to keep your body moving at a lower intensity than yesterday’s workout. In Power Vinyasa, you’ll move your body through full ranges of motion (and get a little sweaty). In Best Stretch Ever, you’ll use the mobility stick to find more length and luxuriate in those feel-good stretches. This combo will give the muscles a chance to recover, helping to prevent performance declines.

Friday

Your In-Club Workout: Rounds: Boxing Circuit

Your At-Home Workout: The Cut

Head into your weekend feeling invigorated with a skill-based boxing class. The workout will test you with a mix of cardio, conditioning, and coordination challenges so you’ll leave the studio feeling sharp, both mentally and physically. Studies have shown that boxing can also improve mood and concentration, and reduce stress. Win-win.

Saturday

Your In-Club Workout: Ropes & Rowers

Your At-Home Workout: Your Favorite HIIT Class

Round up your friends and head to the Club for a competitive workout like Ropes & Rowers. You’ll train your entire body as you move through battle ropes, rowing, and strength stations.

Sunday

Today’s your dedicated recovery day. Take this time to try restorative yoga, sonic meditation, or a Headstrong Meditation to support your mental clarity.

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