December 15, 2021
Your goal is to get your fastest mile of 2021! After that, you'll muster enough energy to fit in as many Sit-ups and Single-leg Deadlifts as possible in the remaining time.
Do this workout live with an attentive and entertaining coach!
18-Minutes on the clock:
In the remaining time, AMRAP:
18 Straight-leg Sit-ups
18 Single-leg Deadlifts, total
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*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.
Options: run, row, bike —> perform for roughly a 10-min. Duration of any exercise.
🤰 10-min. Walk/jog/stroller or baby carry.
💪 perform 12-reps per round.
🤰 perform Straight-leg Dead Bugs or Standing Straight-leg Raises, total.
🔥 perform without arm momentum.
Options: perform with weight held in both hands or a single weight one one hand with the other arm free.
💪/🤰 option to perform Staggered-stance Deadlifts.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jugs of water.
Have a question? Chat with your coach.
📍 Map out your 1-mile route.
✅ Weight for Single-leg Deadlifts.
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 Standing Figure 4 Stretches, total
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
See warm-up details