Date: 10/18/22
Location: Sweat School
On Q: Arcadia
PAX: Peach
Warm-up: Squats, Arm Circles, and High Knees
Phase 10
1. 2 Sets of 3
*10 Squats; 10 Pendulum Squats
2. 1 Set of 3, Run of 4
*15 Merkins; 20 Jumping Jacks, 10 Star Jumps, 20 High Knees
3. 1 Set of 4, Run of 4
*15 Crunches; 15 One Legged Bridge Right, 15 One Legged Bridge Left, 20 Clam Shell, and 20 Weighted Bridges
4. Run of 7
*50 Sec Plank, 15 Merkins, 15 Weighted Donkey Kicks Left, 15 Weighted Donkey Kicks Left, 15 Weighted Fire Hydrants Right, 15 Weighted Fire Hydrants Left, 15 Plank Jacks
5. Run of 8
*50 Sec Plank, 15 Merkins, 15 Weighted Donkey Kicks Left, 15 Weighted Donkey Kicks Left, 15 Weighted Fire Hydrants Right, 15 Weighted Fire Hydrants Left, 15 Plank Jacks, 10 Supermans
6. Run of 9
*50 Sec Plank, 15 Merkins, 15 Weighted Donkey Kicks Left, 15 Weighted Donkey Kicks Left, 15 Weighted Fire Hydrants Right, 15 Weighted Fire Hydrants Left, 15 Plank Jacks, 10 Supermans, 12 Scorpions
7. 2 Sets of 4
*15 Squats; 40 sec Squat Hold
8. 7 of one color
* 25: Bicep Curls, Tricep Kickbacks, Overhead Press, Inclined Row Right arm, Inclined Row Left arm, Lateral Arm Ext, and Hammer Curls
9. 1 Set of 4, Set of 4
*20 High Knees; 10 Reverse Lunges
10. 1 Set of 5, Set of 5
*10 Heisman; 10 Skaters
Count-O-Rama
Name-O-Rama