You Say Tomato, I Say Tabata

Q: Heavy J

Pax: Volunteer, Veggie, Hot Tub

The Thang:

February 3 Tabata Workout

(20 sec on and 10 sec rest x 8)

 

Warm up (high knees, butt kickers, windmills, run the keyhole)

 (alternate - total of 8 sets each)

Jumping Jacks / Jump Squats

Planks / pushups

Shoulder press / fly

Russian twists / V ups

Speed skaters / curtsy lunge

Situps / reverse crunch

Bicep curls / tricep dips

Mountain climbers / bird dogs

 

 Cool down/stretch

Pulse Those Arms

 Q: Bad Wolf

Pax: Wedding Singer, Traverse, Ginger Spice, Clutch, Survivor 

Warm Up: 

                10 Windmills (in cadence)

                Butt Kicks

                High Knees

                Arm Circles (front & back)

The Thang: 

Round 1: 10 Regular & 5 Pulses per exercise

Round 2: 20 Regular & 10 Pulses per exercise

Round 3: 10 Regular & 5 Pulses per exercise

Lunge to Fence & Run Back

Full Bicep Curls

Bicep Curls Halfway Up

Bicep Curls Halfway Down

Bicep Pulses

Side Shuffle to Fence & Back

Shoulder Presses

Side Raises

Front Raises

Skip to Fence & Back

Overhead Triceps 

Tricep Kickbacks

Hammer Curls

Single Arm Rows

Finished with a minute of Cat/Cow & Mermaid Yoga Moves

Daily Quote: 

You don't get the a** you want by sitting around on it! 

Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH

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

The 300

Date: June 27th, 2020

Q: Spinner and Hot Wheels (co-Qing) 

Pax: Ginger Spice, Clutch, Volunteer, Britt, Half Pint, Hot Wheels, Twerk, Flower, Bad Wolf, Hurricane, Ace 

The Thang: We used the intersections of the walking path to do a set of 3 exercises in reps of 25: legs, abs, arms, and a second set of abs. The total amount of reps equaled to 300! 

Everyone rocked it and I had such a supportive crowd to encourage me through my first Q! We ended the workout with some stretching, nameorama, and a picture. I am excited to Q some more while also getting to know my sisters better! 

Saturday sunrise and grind

1/18/2020

Q- Sketch

PAX- Hobbit, Blue Angel, Yankee, Ginger Spice

The morning started out warmer than expected and the sunrise was amazing! We made sure to keep moving and focus on bettering ourselves with each round. We began with some arm circles and high knees and then ran the half mile loop

Round 1

45 seconds on then 15 second rest

-Butt kickers

-speed skaters

-burpees

-hammer curls

-alternating side lunges

-jump lunges or walking lunges

Round 2

 30 seconds on each exercise

30 second rest between each round

Repeat 3xs sprints between each round

10 High Knees then Chest to Floor

Star jumps

8 Mountain Climbers to plank jacks

3 In & Out Squat Pulses

Round 3

15 seconds on 15 seconds off

Bridge Toe-Taps

 jumping jacks

Cross-Body star crunch

Wall sit with weights

Stretch

"You cannot make everyone happy. You're not a Nutella jar."

"If you want something you've never had you have to do something you've never done"