Music Workout
4/24/25
Q - Murph
The Pax: Wedding Singer, Ginger Spice *RESPECT*, and Thriller
Warm-up: Stretch, walk/run the path.
The thing:
Bring Sally up - Flower Moby - (3:36 minutes)
* Pax members will pick either squat, lunge, pushup, or burpee
Squat (start in a squat)
→ On “up”, reset.
→ On “down”, squat and hold
Lunge ( start feet together)
→ On “up”, lunge forward and hold.
→ On “down”, reset (feet together)
→ Repeat while altering the lunge legs
Pushup (start down (relaxed))
→ On “up”, push up and hold.
→ On “down”, push down and hold.
→ Hold plank for next up/down.
Burpee (start in pushup position)
→ On “up”, jump up to complete the burpee up movement
→ On “down”, you should be coming down from burpee.
→ Hold plank for next up/down.
Bar Song (tipsy) - Shaboozey - Arms (2:54 minutes)
Cupid Shuffle - Cupid - Core (3:53 minutes) (floor).
→ L hand to R foot X4
→ R hand to L foot X4
→ 8 flutter kicks
→ In out heel taps X4
Turn down for what - Lil John - Whole body (3:33 minutes)
→ Trusters
→ Jump Squat
→ Push-up
→ Sit-up
→ Plank
The Champion - Carrie Underwood ft. Luda - Cardio (3:44 minutes)
L hook, R hook, L upper, R upper X8
4 left high knee lunge jump, 3 left overhead crunch
4 right high knee lunge jump, 3 left overhead crunch
Repeat
Luda
Three jabs and 2 knee-to-elbow crunches
At Luda, do it fast.
Jabs and crunch
At Carrie
4 left high knee lunge jump, 3 left overhead crunch
4 right high knee lunge jump, 3 left overhead crunch
FiA deck of cards (if time permits)
Cool down: stretch for 5 minutes.
Quote: “The more people you help become successful, the more successful you become.” - Steve Harvey.
