Belly Blaster

Q:  Ginger Spice

PAX:  Spike

The "2021" Tabata

Date: 2/25/2021

Q: Curly 

PAX: Curly, Hot Tub, Scribe, Volunteer, Heavy J, Boombox, and APR

The THANG: 

Warm up - 4 minute jog 

2 sets x 4 cycles = 1 Tabata

8 Tabatas total (20 different moves) 

21 seconds work, 10 seconds rest

First Tabata:

Jumping Jacks and Burpees

Second Tabata:

Push Ups and Tricep Dips

Third Tabata: 

Reverse Crunches, Plank, Left Plank, Right Plank 

Fourth Tabata: 

Standing Lunges and Jump Squats

Fifth Tabata: 

Superman and Bridge Pose

Sixth Tabata:

Fire Hydrants and Standing Squats

Seventh Tabata: 

Bicycles, Butterfly Kicks, Big Girl Sit-Ups, Penguins 

Eighth Tabata:

High Knees and Mountain Climbers 

Stretch at the end!! 

7 Min Burn

7 Min. Burn

February 25th, 2021

Q - Murph

The Pax: Spike, Ginger Spice

Stretch/Warm-up

7 min Run 

Core (7 Min)

• 28 defenders

• 28 crunches

• 28 penguin

Arms (7 Min)

• 28 tricep push up row kickback

• 28 fly - laying down

• 28 front extension lift

Legs  (7 Min)

• 28 lunges

• 28 squats

• 28 calf raises 

C.A.L. (7 Min)

• 28 raised leg circles (core)

• 28 curls (arms)

• 28 skaters (legs)

Guess Who's Back?!?!

 Q: Survivor

Pax: Hot Wheels, Wedding Singer, Volunteer, Ginger Spice, Spike

Warm Up: 10 minute run, walk, or weighted walk

30 seconds of work, 10 seconds of rest, Repeat each section 3x's 

Lower

• Weighted Squats

• High Knees

• Weighted Left Lunge

• Skaters

• Weighted Right Lunge

Upper

• Shoulder Press

• Mountain Climbers

• Bicep Curl

• Jump Squats

• Triceps Extender

Abs

• Crunches

• Penguins

• Russian Twists

• Dirty Girls

• Plank

Never Miss a Monday

Warm up: stretching, jumping jacks, high knees,

25 squats 

25 lunges

25 jump squats 

25 monkey humpers

Leg Balance each leg front

Side crunches  25 each side

Reverse dumbbell chop 25 each side

Standing Core twist 25 each side

Standing Oblique Bends 25 each side

Leg Balance each leg back

25 bicep curls each arm

25 shoulder presses

25 tricep extension

50 Hallelujah’s

25 bench crunches

25 table push ups

25 step ups total

Leg Balance each leg side 

Pax choice 25 each (if needed) 

Q: Wedding singer 

Pax: Ginger Spice,Hobbit, Hot Wheels, Survivor 

Saturday Fun

Q: Wedding Singer

Pax: Processco and Brit

Thanks Hobbit, used your workout from Monday. 

Dirty Girls

Q:  Ginger Spice

PAX:  Hobbit, Proscecco, Survivor,  Wedding Singer, Volunteer 

Warm Up

10 minute run

Tabata

Hammer Curls

Front rows

Tricep extensions 

Run Backwards

50 dirty girls 

Plank

Superwoman 

Bird Dogs

Run Keyhole 

50 dirty girls

Lunges

Side leg lifts 

Flamingos

Run keyhole backwards 

50 dirty girls

Repeat if needed.

End with wall sit.