Q: Betty C, PAX: Power, Goggles & Arcadia
Warm up: JJ, Praying Mantis, Cherry pickers, arm circles
Disclaimer + COVID warning
Run around the building 1x
3 rounds (abs, arms, legs) with 4 circuits in each
45 sec work, 15 sec rest
ROUND 1 ABS
C1 squat w/ alt knee drive
Alt dumbbell row to T plank
Repeat circuit 1x
C2 Alt (back) lunge w/dumbbell chop on app side
Squat thrust (frogger) to arm raise
Repeat circuit 1x
C3 standing twist crunch (hands behind head)
V-up with twist (hands together, arms straight)
Repeat circuit 1x
C4 alt front kick to lateral lunge
Scissor kick
Repeat circuit 1x
Burpee 45 sec, rest 15 sec
ROUND 2 LEGS
C1 squat jumps
Straight leg side raises (lying on side) R=45, L=45sec
Repeat circuit
C2 (go under drive-thru)
split squat (1 leg on bench or curb)
Wall sit
Repeat circuit 1x
C3 3-way lunge (forward, side, back) L=45, R=45
Good morning (weight held under chin, bend forward, squeeze glutes on way back up)
Repeat circuit1x
C4 Hamstring curls using sliders in bridge position
Single-leg deadlifts R=45, L=45
ROUND 3 ARMS
C1 shoulder dip (in merkin position, arms wider than shoulders, dip left shoulder & look right)
Inchworm with tricep merkin
Repeat circuit
C2 alt bent over rows
Reverse fly
Repeat circuit 1x
C3 “L” raises (1 arm front raise, other arm side raise)
Tricep kick back
Repeat circuit 1x
C4 “closed” overhead press (palms facing head/ears, push straight up, elbows in closes)
Military press weights under chin, twist out, push up
Repeat circuit 1x
We were unable to finish in 45 minutes, so next time I will only have 3 circuits in each round!
