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    mjstanley4
    Jan 28, 2020

    Strength & Tone Burner


    Who's on Q: S'mores

    Pax: Lundi, Fallon, Arcadia, Terp, Gilly, Bookworm, Munchkin, and S'mores


    A little chill but not too bad, it felt great while we engaging all these muscles. Loved having an interval timer because we had lots of mumble chatter as we were working! They really pushed hard and I'm so proud! We got some laughs in too really engaging those abdominals!

    Welcome & Disclaimer

    Warm up-

    Windmills, Huggins, high knees, preying mantis, indian run


    All moves are 50 sec with 10 sec rest between

    Arm Circuit

    inchworms (DB)

    broken scarecrow (DB)

    arm circles 1st round (forward) last round (reverse)

    arm punches (DB)

    (REPEAT)

    *5 power jumps together

    Group Exercise- Ring of Fire (Count to 50)

    Arm & Leg Circuit

    lunge w/ bicep curl (DB) 1st round right 2nd round left

    curtsy luge w/ hammer press (DB)

    squat - deadlift (DB)

    donkey kicks (DB)         1st round right                  2nd round left

    (REPEAT)

    *5 power jumps

    Group Exercise- sprint over to bathrooms wall sit 1min & half sprint back

    Cardio Circuit

    Jumping jack -tuck jump

    low rotational chop

    froggers

    broad jump w/ backwards jump

    *5 power jumps

    Group exercise side shuffle (facing partner keeping together) (3min)

    MARY (1min each)no break

    Bridges (DB)

    Boat - canoe

    bicycles


    NOR, COR, COT- verse of the day and prayer

    Announcement coffeteria!




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