The Galley Gals Disclaimer Warm up jumping jacks, daisey pickers, praying mantis, arm circles forward & back The Thang: 3 minute sprints Ring around the Merkin Circle: ⭐️ Pax circle up, assume low squat position and start to side shuffle keeping the circle. First pax says “drop 1” and everyone does 1 merkin, then next pax says “drop 2” and everyone does 2 merkins. Continue till you reach 10, then work your way back down, reversing the side shuffle to the left. Merkin total= 💯 Arm Circui t: 50 sec on/10 sec rest. Use heavy weights chest squeeze, then shoulder press tricep kick back- bend at waist, flat back chest fly-bend at waist, flat back lateral side raises standing skull crushers-“over head pull-downs”, careful not to arch your back Sprint 2 minutes Repeat Arm circuit Leg Circui t-50 sec on/10 sec rest-grab heavy weights squat pulses-stay low plyo lunges-double count then switch power jack- hop, hop, then squat, repeat split lunge-right leg on curb split lunge-left leg on curb 2 minute sprints Repeat Leg Circuit Abs Blas t: 1 minute each, 10 sec rest full crunch w/weight on chest for challenge plank punches, plank reach under to opposite toe, laying flat then sit up (with weight for challenge) and reach for opposite toe 2 minute biceps blast & 3 minute weighted walking lunges