Hot and sweaty morning with 14 pax!! They pushed really hard and danced throughout it all!! Date: Saturday, 7/11/2020 Location: The Galley On Q: Beats PAX: Chill Pill, Bow Wow, Guard, Tricky, Roller, SAL, Meche, Hutch, Longhorn, Gilly, Traffic, Goggles, Cartwheel
Warm Up: Jumping jacks, butt kickers, three pulse squats, daisy pickers
The Thang: Songs: When you hear a certain word throughout the song, you have a certain exercise to complete!
7 songs, burn out in each song!
1: Flower, Moby: Squats – Squat hold; stand when you bring Sally Up, Squat hold when you bring Sally down.
-1.5 min bear crawl hold and then 30 sec forward and back on mat
2: Cake – Hold Plank; push up every time you hear Cake
-1.5 min bear crawl hold and then 30 sec forward and back on mat
3: Thunderstruck, ACDC: Cardio – Jumping Jacks; Burpee when you hear Thunder
-1.5 min bear crawl hold and then 30 sec forward and back on mat
4: Yeah!- Hold squat until it says “yeah” then do a squat jump
-1.5 min bear crawl hold and then 30 sec forward and back on mat
5. Bang Bang, Jessie J- hold v and when it says “bang bang” you do a Russian twist
-1.5 min bear crawl hold and then 30 sec forward and back
6. Switch, Will Smith- in/out squats in the chorus and then lunge forward verse 1, lunge back verse 2, bridge-side lunge
-1.5 min bear crawl hold and then 30 sec forward and back on mat
8. Work from Home: Hold high bridge. Sit-ups when you hear "work"
-1.5 min bear crawl hold and then 30 sec forward and back on mat
9: Cupid Shuffle: Abs workout
Burpee burnout-5 min
30 sec half burpee
30 sec normal burpee
30 sec 8 count burpee
30 sec 8 count with jumping jack
30 sec burpee with tuck jump
30 sec burpee with tuck jump
30 sec 8 count with jumping jack
30 sec 8 count burpee
30 sec normal burpee
30 sec half burpee
“Do for one person what you wish you could do for everyone” Count-O-Rama Name-O-Rama
Ended with:
“Treat everyone like it is their last 24 hours”