Spooktacular Workout
October 28th, 2022
Co-Q - Murph and Digger
Pax: Hot Wheels, Hurricane, Wedding Singer, Croft, Ginger Spice, Digger, and Murph
Warm-up: Stretch (arms, legs, neck), high knees, butt kicks, arm circles
The thing:
Part 1- Wicked Start X2
Zombies! Run! 30 Second fast feet Flying bats, better duck. 15 bob weave squats SHHH… Hold very still. 30-second plank Zombies again! 30-second fast feet Jump over the graves 10 step over mats Stay low to the ground 10 push-ups Try to sneak by 20 curtsy lunges | Part 2 - Bodyweight X2
Spooky single leg squat
Demon decline pushup
Lucking Lunge hop combo (controlled jump lunge)
* Each activity (part 2-5) is repeated twice with a set of 20.
| Part 3 - Arms X2
Zombie arms (forward raise)
Scare Crows
Monster Climbers
|
Part 4 Partner Work X2
Pass the pumpkin (weights)
Candy Crunch (partner crunch - feet together)
Jack o’lantern jumps | Part 5 Hit the floor X2
Booty Burners (dirty girls)
Vampire V-Sits
Scary Supermans
| Part 6 - Cool down.
Pax choice if extra time.
Stretch
|
Quote/Prayer (This is a Jewish prayer said upon waking in the morning.)
Modeh Ani: I give thanks before you, King living and eternal, for You have returned within me my soul with compassion; abundant is Your faithfulness!
No comments