Contdown

Countdown

April 29th, 2021

Thursday 6pm

Q - Murph

The Pax: Persico, Hobbit, Sparks, Mudpie, Mudpie JR, Ginger Spice, Traverse, and Murph

Warm-up: stretch

The thing: We did 99 through 33 for a total of 464 jumping jacks, crunches, calf raises, and wall sit. We also did 42 monkey humpers!

99 jumping jacks 99 crunches 99 calf raises 99-sec wall sit/squat hold 9 monkey humpers	66 jumping jacks 66 crunches 66 calf raises 66-sec wall sit/squat hold 6 monkey humpers	33 jumping jacks 33 crunches 33 calf raises 33-sec wall sit/squat hold 3 monkey humpers
88 jumping jacks 88 crunches 88 calf raises 88-sec wall sit/squat hold 8 monkey humpers	55 jumping jacks 55 crunches 55 calf raises 55-sec wall sit/squat hold 5 monkey humpers	22 jumping jacks 22 crunches 22 calf raises 22-sec wall sit/squat hold 2 monkey humpers
77 jumping jacks 77 crunches 77 calf raises 77-sec wall sit/squat hold 7 monkey humpers	44 jumping jacks 44 crunches 44 calf raises 44-sec wall sit/squat hold 4 monkey humpers	11 jumping jacks 11 crunches 11 calf raises 11-sec wall sit/squat hold 1 monkey humpers

 

Cooldown: Stretch

10 Minute AMRAP

 Q: Survivor

Pax: Wedding Singer, Ginger Spice, Twinkle Toes, Aristocat, Murph, Gator, & Sparks

Warm Up:

10 Tin Soldiers

10 Jumping Jacks

10 Butt Kickers

10 High Knees

10 Jump Squats

Run/Weighted Walk/Walk 1 lap

 

10 Minute AMRAP 

 

Round 1 

15 Biceps Curls 

15 Shoulder press

15 Triceps extension 

15 Push Ups

 

Run 1 lap

1 minute plank

 

Round 2 

15 Squats

15 lunges (each side)

15 donkey kicks (each side)

15 fire hydrants (each side)

 

 

Round 3 (shortened to 7 minutes)

20 crunches 

20 dirty girls  

20 supermans

20 flutter kicks

Kickboxing Fun

Thank you Blue Angel, Prosecco,  Spike, Aristocat, Hobbit. Survivor,  Hot Wheels and Wedding Singer for joining me in some kickboxing fun!  You ladies rocked it!!

Alllll the pushups

 The Q - Major Payne

The PAX - Ginger Spice, Twinkle Toes, Aristocat, Murph, Spike, Mudpie, Sparks, Wedding Singer, Clutch, Red Velvet, Traverse, Kazoo

FNG - Theo

The Thang

Warm Up: 

Jumping Jacks

Arms Circles

Vinyasa,

2 lap run

Round 1 (x2)

Renegade Rows - 10 each side

Standard Pushups - 10

Downward Dog Crunches - 2 sets

Round 2 (x2)

Shoulder Shrugs  - 10 each side

Staggered Pushups - 10

Flip Flop Crunches - 6 each side

Round 3 (x2)

Balance Arch Press - 10 each side

Wide pushups - 10

Head Shoulders Knees Toes Plank - 3 sets

Cool Down:

1 lap run

Shoulder stretches

4 Rounds with the Trees

 Q ~ Survivor

Pax ~ Prosecco, Ginger Spice, Hobbit, Hot Wheels, Traverse 

FNG ~ Gator

Warm Up ~ 5 minute walk/weighted walk/run

Round 1: Arms (20 reps of each; repeat 3x's) - Curl & Press - Run to 1st tree ~ Triceps Extension ~ Run to 2nd tree ~ Side Raise ~ Run Back to Start

Round 2: Legs (20 reps of each; repeat 3x's) - Calf Raises - Run to 1st tree ~ Squats ~ Run to 2nd tree ~ Single Leg Deadlift (20 each side) ~ Run Back to Start

Round 3: Cardio (20 reps of each; repeat 3x's) - Jumping Jacks - Run to 1st Tree ~ High Knees ~ Run to 2nd Tree ~ Mountain Climbers ~ Run Back to Start

Round 3: Abs (20 reps of each; repeat 3x's) - Standing Side Crunch  ~ Run to 1st Tree ~ Reverse Dumbbell Chop ~ Run to 2nd Tree ~ Core Stabilizer ~ Run Back to Start 

 

Never Miss A Monday

Solo Dora 4/5/2021