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    Melissa Walp
    Jan 16

    Circuits



    Date: January 16, 2021



    Location: The Galley



    Q: Power



    Pax: 10 Polo, Azul, Betty C, Wings, Meche, Gilly, Beats, Red, Shakes


    Warm up: Huggies, Toy Soldiers, Jumping jacks


    The Thang:


    11 stations, one Pax per station, each exercise done for one minute then rotate, 3 rounds


    Bosu station:

    1st round step, knee, lunge

    2nd round curtsy lunge, side squat

    3rd round squat


    Heisman for all 3 rounds


    Jump rope:

    Regular

    High knee

    Butt kick


    Mat:

    Box cutter

    Sit up

    Awkward turtles


    Suicide drills


    Bands:

    Repeater knees

    Walk forward/backward

    Squat


    Up and over


    Standing Abs

    Repeater knees

    Lateral chop

    Oblique crunch, side crunch


    Globe jumps


    Dumbells:

    Braveheart

    Back fly

    Front raise, curl, press, skull crusher


    Ladder:

    In, out

    Hopscotch

    Ali shuffle


    Song break between first and 2nd round - Staying Alive

    Verse - Jumping jacks

    Chorus - pulse squat

    Ahh, ahh, ahh, ahh- jump Squat


    2:05 plank to finish


    Count-O-Rama, Name-O-Rama


    COT: Zephaniah 3:17



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