(s)mile 😀

December 14, 2022

10

-

minutes warming up

18

-

minutes working out

Your goal is to get your fastest mile of 2022! In the remaining time after your mile, you'll fit in as many Sit-ups and Single-leg Deadlifts as possible.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

18-Minutes on the clock:
Run 1-Mile
In the remaining time, AMRAP:
18 Straight-leg Sit-ups
18 Single-leg Deadlifts, total

Personalize It

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.

1-Mile
Options: run, row, bike → perform for roughly a 10-min. Duration of any exercise.
🤰 10-min. Walk/jog/stroller or baby carry.

Straight-leg Sit-ups
💪 perform 12-reps per round.
🤰 perform Straight-leg Deadbugs or Standing Straight-leg Raises, total
🔥 perform without arm momentum or with weight

Single-leg Deadlifts
Options: perform with weight held in both hands or a single weight one one hand with the other arm free.
💪/🤰 perform Staggered-stance Deadlifts
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jugs of water

Have a question? Chat with your coach.

Get Ready

📍 Map out your 1-mile route
✅ Weight for Single-leg Deadlifts

Warm-up

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 Inchworms
8 Standing Figure 4 Stretches, total

Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg

See warm-up details
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(s)mile 😀

December 14, 2022

10

-

minutes warming up

18

-

minutes working out

Your goal is to get your fastest mile of 2022! In the remaining time after your mile, you'll fit in as many Sit-ups and Single-leg Deadlifts as possible.

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.

2022-12-14 (s)mile 😀 by Coach Janet

Movements

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.