Slow-Controlled-Intentional—count with me!
6 sets of exercises, 12 reps, performed 2x each w/ cardio in between
Ring of Fire—all PAX in plank. When called (by me), 1 PAX does 10 merkins counting out loud while all PAX stay in plank. Continue until all PAX have been called to count out 10 merkins!
3-count merkins—start @ bottom, go up in cadence count—1-2-3, back down
“Slow” crunch/sit up—small moves (start @ top) on each cadence count—1-2-3, back up
Cardio—45 sec each—squat jumps, skaters, frog jumps (length of mat, then jog back)
Reverse-Reverse Flys—start @ top/up position, then go down in cadence count down-1-2-3-squeeze, back up
Sumo pulse—Start in down position w/weight-1-2-3-up, down is one
Cardio— 45 sec each—squat jumps, skaters, JJ's
Slow plank jack then tuck----R leg out (1), L leg out(2), then thrust legs in between arms(3)
Split Pulse lunges—right, then left (12 count cadence each side)
Cardio—30 sec each—squat jumps, skaters, power jack (hop, hop, squat)
Plank toe taps—left, then right toe
Raggedy Anns—1-2-3 on one side then switch, slow (possibly use weights)
Cardio—3 minutes—Dan Taylors (1:4-- 1 squat, 4 walking lunges)
Single leg dead-lift—right, then left-slow-1-2-3, then back up
REVERSE bicep curl—start @ top then go down-1-2-3
Cardio—30 sec each— skaters, frog jumps
CHECK TIME Can do 1 more set or Ring of Fire depending on time
Next set, if time:
Around the world plank—knee to left arm, then right arm, then back, repeat w/ left leg
Butterfly/prayer crunches- (weight if want)—side, middle, side with legs in butterfly
Cardio—30 sec each burpees, skaters, frog jumps