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 Circuit: 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 Circuit-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 Blast: 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