Stretching is KEY!

Stretching is KEY!

July 25, 2024

Q: Murph

Pax: Volunteer (RESPECT).

The thing: TOTAL stretching (42min 50 sec). Three ten-minute rounds. 50 seconds stretch with 10 sec in between. Complete one minute of cardio (running or jumping jacks) at the end of each round. (some exercises were only 25 sec. Holds on each side - marked with a **).

The workout is 48 minutes if you want to do all the stretching.

Volunteer and I completed all 32 stretches!

Hamstring Stretches

Active Hamstring	Hurdler	Forward Fold	Standing Single-Leg	Seated Forward Bend

Glute Stretches

Seated Twist	Seated Leg Cradle	Figure Four	Supine Cow Face	Modified Pigeon

Low Back and Glute Stretches

Knee Hug	Lying Twist

Quad Stretches

Side-Lying Quad	Standing Quad	Kneeling Quad

Back and Oblique Stretches       Back Stretches

Standing Side Bend	Cat-Cow Pose	Child’s Pose with Reach

Tricep Stretches Shoulder Stretches   Shoulder and Chest Stretches

Overhead Triceps	Crossbody Shoulder	Wall Child’s Pose	Seated Heart Opener	Chest Opener

Neck & Shoulder Neck Stretch Neck & Upper back

Grounded Tipover Tuck	Seated Release Neck **	Behind-the-back Neck	Seated Hand Behind Head

Hip Flexor Stretches

Runner’s Lunge **	Lunge with Reach and Twist **

Inner-Thigh Stretches Calf Stretches

Straddle	Wall Calf **	Downward Dog Calf  **

Quote: stretch yourself beyond what you think is possible.

7/20 is National Fortune Cookie Day

Fortune Cookie Workout 

(Today is National Fortune Cook Day)

July 20, 24

Q - Murph

Pax: Bumble, Ginger Spice RESPECT, Spike, and Volunteer RESPECT.

Warm-Up (5 Minutes) 

Fortune: “A journey of a thousand miles begins with a single step.”

1. Arm Circles (1 minute)

2. Leg Swings Left (1 minute)

3. Leg Swings Right (1 minute)

4. Torso Twists (1 minute)

5. High Knees (1 minute)

Each exercise represents a “fortune” you might find in a cookie. 

Complete each exercise for 1 minute, followed by 15 seconds of rest. Repeat the twice.

1. “You will find strength within.” - Squats

2. “Good things come to those who hustle.” - High Knees

3. “Your energy will attract positivity.” - Jumping Jacks

4. “Embrace change with open arms.” - Lunges

5. “You are capable of amazing things.” - Push-Ups

6. “Adventure awaits you!” - Mountain Climbers 

7. “Believe in yourself!” - Plank Hold

8. “Joy is found in movement.” - Dance Break

9. “Your hard work will pay off.” - Burpees

10. “You are unstoppable!” - Glute Bridges

Cool Down & Stretching

Fortune: “Take time to relax; it is essential for growth.”

1. Forward Fold Stretch

2. Cat-Cow Stretch 

3. Child’s Pose

4. Seated Hamstring Left 

5. Seated Hamstring Right 

Fortune of the day: Today is your day!

Humid Thursday

7/11 Free Slurpee Day ;) 

Weighted walk to warm up followed by 3 sets 10 reps each! 

Arnold press 

Upright row 

Alternating shoulder press 

Hammer curl 

Alternating bicep curl 

Row using bench 

Weighted standing march 

Shoulder shrugs 

Thanks for showing up ladies ! 

<3 Hot Wheels 

Sorry, phone won’t allow me to add pictures for some reason.