Stations and rotations

10 Pax and a 2.0 (Azul, Power, FNG-Digits, Goggles, Stickers, Anchor, Betty C, Gilly, Justice, Red, Cartwheel)

FIA - 06.12.2021

Warm up

• Huggies -15

• Praying Mantis - 18

• Windmills - 15

• High knees. - 20

• Jumping Jacks - 15

The Thang:

Stations - 20 reps of each exercise for 5 minutes at a station. Once a round has been completed at all 3 stations then. Run 2 laps around the building and move on to the next round.

Core: (Mats)

Round 1

• Bicycle Crunches

• Mountain Climbers.

• Awkward Turtles

• Plank Jacks

Round. 2

• Spiderman Planks

• Big Girl Sit Ups

• Hip Dips

• Leg raises

Upper Body: (Weights)

Round 1

• Pull ups

• Bent rows

• Back flies (10 Each arm)

• Brave hearts (10 each arm)

Round 2

• Push ups

• Hammer curls

• Skull crushers

• Overhead press

Lower body: (Resistance bands)

Round 1

• Single leg squats (10 each leg)

• Step ups (10 each side)

• Squats with leg lift

• Lateral Squat Walks

Round 2

• Elevated Bridges

• Fire Hydrants

• Donkey Kicks

• Clam shells (10 each side)

Ab burnout to finish

Work for 45 seconds, hold for 45 seconds - 15 second rest in between

Russian twist - Hollow hold

Spiderman plank - Hold plank

Leg raises - Hold leg s raised

Glute bridges - Hold bridge

Squats - Hold Squat

Repeat until time runs out.