12-Minute AMRAP (As Many Reps As Possible)
- 12 Dumbbell or Kettlebell swing
- 6 Mobile planks
- 12 Jump Lunges (2:1)
Only 12 minutes total on the clock for this one, ladies!
Warm up with the pushup warmup (see warmups in members area) or make up your own!
Use your hip power to drive the bell and not your arms to pull it. Only break at the hips for the down swing once your forearms connect with your hips!
Each trip across your mat equals one rep. Fight the urge to let your butt creep up into the air as your shoulders fatigue; this only makes the movement harder and reinforces poor form. Plus it no longer is a trunk stability exercise at that point.
Start in the lunge position to cue what form you’ll want to land in. Jump and switch your feet in the air, landing into the lunge with a delicate knee tap marking the end of 1 rep. If jumping isn’t an option, scale it down to a step back into the lunge.
2:1 means you must complete a jump lunge on the left and right leg before it counts as a rep. You have 12.
The aim here is to get as many reps into the 12 minutes as you can. Be sure to take your score (the number of rounds completed plus any additional reps).
Be sure to log them here in the comments!
Get after it!