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    Amy Ba
    Mar 7, 2020

    1-2-3 Minute Beatdown



    Date: 3.5.20

    Location: Fire House

    Q: Beats

    PAX: Betty C, Smores, Red Velvet, Trickey


    Welcome/Disclaimer


    Warm up-

    Seal Jacks

    4 square squats

    Inchworms


    The Thang-

    Round 1:

    1 min- plank position, step forward twice, two push step back twice, two pushups

    2 min-two jumping lunges then burpee

    3 min- cardio- four square; sprint, walking lunges, sprint, side shuffle, repeat.


    Round 2: 1 min- four square plank

    2 min- pulse squat then jumping squat

    3 min- run, jumping jack, run, duck walk


    Go back to round 1


    Go back to round 2


    Marys-9 minutes: side, middle, side crunch for 5 minutes, 2 minutes of flutter kicks, 1 minute of leg lifts, 1 min low leg lift hold! We are working on those summer abs now!!




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