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Lauren McCain
Jan 18

Chilly HIIT Pyramid

in Sweat School


Date: 1/18/22

Location: Sweat School

Q: Frenchie

PAX: Cajun, S'mores, Arcadia, Frenchie


Welcome/Disclaimer

Warm up- (all x12 IC) arm circles front & back, high knees, butt kickers, jumping jacks


Tha thang: Pyramid Intervals!


Legs: 1 min wall sit

45 seconds squats

30 seconds alt. lunge

15 seconds jump squats

30 seconds alt. lunge

45 seconds squats

1 min wall sit

(we did this whole set x2)


Arms:

1 min overhead press

45 seconds bicep curls

30 seconds tricep dips

15 seconds front raises

30 seconds tricep dips

45 seconds bicep curls

1 min overhead press

(we did this whole set x2)


Cardio:

1 min skaters

45 seconds jump lunges

30 seconds plank jacks

15 seconds burpees

30 seconds plank jacks

45 seconds jump lunges

1 min skaters

(did this set one time)


Abs:

1 min plank

45 seconds LBCs

30 seconds side plank R

15 seconds V ups

30 seconds side plank L

45 seconds LBCs

1 min plank

(did this set one time)


COR, NOR, COT: prayer


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