Help keep your group healthy and happy!
10
-
minutes warming up
30
-
40
minutes working out
This tribute workout is dedicated to all those who lost their lives on 9/11. If your body calls for it, don't be afraid to push a little and sweat a little more today. Your goal is to gradually increase you pacing in each section, ending it with a fast 2001m run in the end.
Do this workout live with an attentive and entertaining coach!
9 Min AMRAP
9 Push-ups
11 Weighted Swings
Rest 2 Min
11 Min AMRAP
9 Sit-ups
11 Air Squats
Rest 2 Min
2001-m Run (1.24 Miles)
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.
Push-ups
Pick an option that you'l be able to consistently do in at least two sets or completely unbroken.
Options: Decline Push-ups → on toes → on knees → Elevated Push-ups → Elevated on knees
🤰 perform Elevated Push-up or Elevated on knees
Sit-ups
💪 perform Anchored Sit-ups
🤰 perform 9 Legs-only Deadbugs
Swings
Options: perform overhead → perform to eye level → perform to chest level.
🤰 perform Single-arm Swings, total
Equipment: single weight like a dumbbell, kettlebell, water bottle.
Squats
💪/🤰 perform sitting to a chair
Run
Options: run/walk/jog/stroller/baby carry.
💪/🤰Additional Options
- Cap run at 15-min.
- Add 30-sec. rest after each round.
Have a question? Chat with your coach.
✅ Weight for Swings.
📍2001-m route mapped out.
4 Sets
10 Speed Skaters, total
10 Sumo Side Shuffle, each direction
20 Split Jumps, total
20 Long Lunge Mountain Climbers
Then,
1-min. Pigeon Stretch, each side
🤰 Mama Version
4 Sets
10 Curtsy Lunges
10 Sumo Side Shuffle, each direction
20 Split Squat
20 Elevated
Then,
1 min Standing Pigeon per side
10
-
minutes warming up
30
-
40
minutes working out
This tribute workout is dedicated to all those who lost their lives on 9/11. If your body calls for it, don't be afraid to push a little and sweat a little more today. Your goal is to gradually increase you pacing in each section, ending it with a fast 2001m run in the end.
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.
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.
Squat Family
Core Movements
Pushing Movements
It's All in the Hips
