jjo1347
Nov 19, 2019
Edited: Nov 19, 2019

90's Rock Workout

Date: 11/18/2019

Location: OC

Q: Anchor

PAX: 13 ladies - Anchor, Power, Gilly, RiverRat, Serenity, Chickie, Cheesehead, Aravis, Brew, Lundi, Fallon, Sassenach, and Delta



The Thang:

Welcome / Disclaimer

Warm-up:

  1. Arm hugs 15
  2. Toy Soldiers 15
  3. High knees 15

The Thang>>>>

Abs:

  1. 1 min plank
  2. 1 min leg lifts, heel to sky , modify full range legs, feet flexed
  3. 30 sec side plank ea (x2)
  4. 30 sec box cutters + ...30 sec scissor legs
  5. 1 min J Los

RUN LAP

Legs: (6:40)

  1. 1 min squats
  2. 1 min reverse lung each leg, plus pulsing
  3. 1 min other leg
  4. 1 min leg press, on all 4s, 30 sec each side
  5. 1 min fire hydrant, on all 4s, 30 sec each side
  6. 1 min plie squat, plus heel raises

RUN lap

Arms: (6:50 MIN)

  1. 1 min Merkins
  2. 1 min Tricep extension, overhead or behind back
  3. 1 min bicep curls
  4. 1 min mountain climbers
  5. 1 min skull crushers

RUN lap

(6:57 )

Abs:

  1. 1 min plank
  2. 1 min leg lifts, to sky then full range. Flexed feet (switch)
  3. 30 sec side plank ea
  4. 30 sec box cutters
  5. 30 sec scissor legs
  6. 30 sec J Los

RUN LAP

(7:05)

Legs:

  1. 1 min squats
  2. 30 sec reverse lung hold, pulsing
  3. 30 sec other leg
  4. 30 sec plie squat hold plus heel raises
  5. 7:10

Arms: 3 min total

  1. 1 min Merkins, count together 5 only, then downward dog rest
  2. 2 min Tricep extension, overhead, alternate + bicep curls

RUN LAP

Stretching!

  1. arms: triceps
  2. arms: behind back clasp, forward bend
  3. toe touch, hang
  4. criss-cross legs, hamstring stretch

COT: Shared quote

" joy is always given, never grasped. God gives gifts and we give thanks and we unwrap the gift given: joy... joy is to keep seeking God where we doubt He is.” ― Ann Voskamp, author.