(Virtual) Total Body Workout

Date: March 19, 2020

Q: Bad Wolf

PAX: Clutch, Wedding Singer, Nerds, Ghiradelli, Ginger Spice





COVID might keep us apart, but it won't stop us! Shout out to these awesome PAX for joining in a virtual workout with me tonight.

Warm Up:
1 minute each Jumping Jacks+Windmills

Repeat Following Sets x2






6ft Apart

Date: 3/16/2020
Q: Hot Wheels 
PAX: Hobbit,  Ginger Spice, Cork, Wedding Singer, Ewalk, Ghirardelli, Volunteer Respect, Traverse , Hurricane 

Warm up
Jumping jacks, windmills, high knees, arm circles 

The Thang 
10 squats
10 lunges each side 
10 jumping jacks 
10 high knees 


AMRAP 
20 imperial walkers  
20 hand released push ups
20 bird dogs 
20 donkey kicks each side - one leg

AMRAP 
30 starfish crunch 
30 reverse crunch 
30 sit ups 
30 spider mans 

We ended with 10 burpees, not because anyone broke the 6ft rule and some yoga to stretch. 

Love you ladies! Check on your friends and neighbors. ASK how they are doing, how life is, how work is going. 

Keep strong and motivated! 

FiA Response to COVID-19


Saturday 3/14

Q: Hot Wheels 
PAX: Ginger Spice, Breezy, Volunteer, AD, Wedding Singer, Hobbit, Blue Angel, Sugar Baker 

Happy Birthday Breezy!!! 

Put some gangster rap on and start warmup! Hey!! I’m not a professional modify as needed!

AMRAP  10 minutes 
5 burpees 
10 planks weighted crossovers 
15 sit ups with weight over head 
20 squats 

AMRAP 10 minutes 
Bear crawl to tree, lunge to tree, bear crawl to tree repeat

Wall sit  while first person does 5 hand release pushups and move down the line. Everyone did 5, 10, 15! 

We will continue our workouts as usual minus partner workouts. plz PLEASE do not come if you have been sick or someone in your home has been sick. 

FiA love! 
Hot Wheels 


I don’t know about you, but I’m feeling 32!

March 9, 2020Q: Lil Sebastian Pax: mud pie, queso, ghirardelli, hurricane, bad wolf, dottie, volunteer (respect), ewok, sketch, bueller, boss baby, blueprint, river rat (respect) (FNG), clutch, ginger spice, hot wheels, cork (FNG)
We were all happy to have daylight back and good weather! We had a large group of awesome ladies, including 2 FNGs!
Warm up - We started the workout with our balance exercises to get our 3 minutes in for the March challenge!

Hip stretches (bend over, bend knee, switch)

Crossbody balance (leg back opposite arm out)

Pointed toe balance (calf raise) - close eyes if just balancing seemed too easy 

Leg point and reach (leg out and back)

Knee cross (bent knee cross arms opposite direction)

Single leg balance - arms out, left, right, both 

Hip rolls Arm circles 


The thang - I turned 32 yesterday, so we did 10 different exercises with 32 reps! Thanks for helping me celebrate! 

32 squats

32 bicep curls 

32 lunges (16 each side)

32 tricep dips or overhead tricep ext

32 Mountain Climbers (1-1)

32 donkey kicks (16 each side)

32 plank touch opposite shoulder (16 each side)

32 penguins (1-1)

32 dirty girls

32 chest press 


1 minute wall sit
Made it through twice!


Weighted walk around the loop or run the loop 2x
Stretched it out.
Finished with naming 2 FNGs, a quote, and a picture!https://drive.google.com/uc?export=view&id=1hLrFESOg9IUNcORXZWgV_y0NGpfIM89Khttps://drive.google.com/uc?export=view&id=1iNfCCbzEmAITD1TJP_q4p60FXo5evsD0

A Little Rain Doesn't Stop Us!

Date: March 5, 2020

Q: Bad Wolf

Pax: Hobbit, Twinkle Toes, Clutch, Ginger Spice



Warm-Up

Windmills
Toy Soldiers
Run to Light

The Thang

Tabata rounds: 1 minute of exercise, 15 second rest

Round 1

Plank Side Kicks (L)
Sit-Ups
Plank Side Kicks
Diamond Sit-Ups
Russian Twists
1M Plank

Side-Shuffle to treeline & back

Round 2

Tricep pulses Side-To-Side
Should Presses
Tricep Pulses up & down
Scarecrows
Tricep Pulses, alternating
Chicken Wings

Lunge to treeline & back

Round 3

Plank L/R lifts
Knee Cross Crunches
Plank Saws
Push Ups
Defenders
Plank Jacks

Run to the Light & Back

Round 4

Bicep Curls
Hammer Curls
Skaters




Get your Groove On

March 4 2020
Q: Hobbit 
PAX:chicken pot pie, ravioli goalie, wedding singer, ginger spice, pivot, volunteer, mud pie, queso, boss baby, ewok, blue angel, cheegan, hot wheels, and twinkle toes 
added wall sit to Take on Me
Stretch to Careless Whisper

SoloDora

Monday March 2nd 

Q:Wedding Singer
Pax: Traverse, Ginger Spice, Twinkle Toes, Boss Baby, Volunteer, Cheagan, Ginger Spice, FNG(Ewok), Mud Pie, Queso, and Pivot. 

The thing. 
https://drive.google.com/uc?export=view&id=14Y4ptc-1r7LLkDrtv60T3EXFKmApeBop