Help keep your group healthy and happy!
10
-
minutes warming up
35
-
40
minutes working out
Today's workout is long so make sure to pace yourself. It's okay to start off conservatively. Like Hero Workouts, this tribute workout is special, so don't be afraid to go a littler harder and sweat a little more today.
As Many Rounds as Possible in 21-min.
9 Push-ups
9 Sit-ups
11 Swings
11 Squats
Buy Out: 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
Options: perform on knees or toes.
🤰 perform Elevated Push-up
Sit-ups
💪 option to perform Anchored Sit-ups.
🤰 perform 9 Legs-only Deadbugs, total.
Swings
Options: perform overhead —> perform to eye level —> perform to chest level.
Mamas: perform Single-arm Swings, total.
Equipment: single weight like a dumbbell, kettlebell, water bottle.
Squats
💪/🤰 perform sitting to a chair or box.
Run
Options: run/walk/jog/stroller/baby carry.
💪/🤰Additional Options
- Add in a 2-min. rest between the 21-min. AMARP and the Buy Out.
- Cap run at 15-min.
- Add 60-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
35
-
40
minutes working out
Today's workout is long so make sure to pace yourself. It's okay to start off conservatively. Like Hero Workouts, this tribute workout is special, so don't be afraid to go a littler harder and sweat a little more today.
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.
Pushing Movements
Core Movements
It's All in the Hips
Squat Family
