10.9.21 Q: Betty C PAX: Aravis, Arcadia,Anchor, Goggles, Wings, Shook, Justice, Anime, Azul
Welcome / Disclaimer
Warm-up: high knees, jumping jacks, butt kickers, calf raises, arm circles forward/backward, field goals, raise the roof, thumbs to shoulders, thumbs to waist, palms up/push up, palms down/push down
"Tha Thang" part 1: Tabata!
Tabata with 20 seconds of exercise and 10 seconds rest. We did each exercise x4 intervals (2 mins total).
Squat hold
Heel lift while in squat position
Monkey Humpers
Curtsy lunge w/weight
Raggedy Ann’s
Squat press
Goblet Lateral Lunge lunge
Bicycle
"Tha Thang" part 2: Four Corners!
Round 1: Skip btw cones, Round 2: broad jump btw cones Round 3: side shuffle btw cones
Cone 1- Round 1: 10 spider planks (2=1), Round 2: 10 plank jacks, Round 3:10 commandos (2-1)
Cone 2- Round 1: 10 squat pulse, Round 2: 10 squat jumps Round 3: squat jack
Cone 3- Round 1: 10 Bicep curls, Round 2: 10 bent over kickbacks Round 3:10 merkins
Cone 4- Round 1: 10 high knees (2=1), Round 2: 10 curb taps (2=1), Round 3:10 1/2 burpees
PAX choice of abs exercise, 1 min each
COR, NOR, COT