Warm up: Run/Weighted Walk ½ Pie (½ loop)
Part 1
20 seconds high knees
25 secs pushups
30 secs squat jumps
35 secs mountain climbers
40 secs tricep dips
45 secs jumping jacks
50 secs push ups
45 secs walking lunges
40 secs tricep dips
35 secs imperial walkers
30 secs plank
25 secs burpees
20 secs side lunges
Part 2 AMRAP
Each round is 5 minutes
10 lunges (each leg)
10 shoulder taps
25 side crunches (each side)
Run
10 thrusters (with weights)
10 side bi cep curls
25 high knees
10 Sumo Squats (with weight)
10 inch worms
25 mountain climbers
December 26, 2019
Q- Ginger Spice
PAX- Hobit, Queso, Hot Wheel
Warm Up
Run for 2 minutes
2 minutes of squats
2 minutes of lunges
Rest 2 minutes
Run 2 minutes
2 minute plank
2 minutes of burpees
Rest 2 minutes
Run 2 minutes
2 minutes of biceps
2 minutes of triceps
Rest 2 minutes
20 Fire Hydrants (each leg)
20 Donkey Kicks (each leg)
20 Sit Down/Stand ups
20 Bird Dogs (each leg)
20 Superwoman
PAX choice abs (done in increments of 20).
Wednesday, December 18, 2019
Q: Ginger Spice
PAX: Cheegan, Chicken Pot Pie (2.0), Blue Angel, Wedding Singer
After a quick warm up, we started our workout. It was a cold moght so I promised to keep everyone moving.
Doracides
100 push ups
200 crunches
300 squats
While partner runs to first cone and does 1 burpee and then to 2nd code for 2 burpees and then to the 3rd cone for 3 burpees then back.
Part 2
30 calf raises
30 Imperial walkers
30 squat jumps
Run x3
30 penguins
30 heels to heaven
30 flutter kicks
Run x3
3 minute plank
COT, Name O Rama
Thanks Ladies!!
