PreBlast- PeaceTrain
July 1, 2018
Pick(nic) a Table Full Body Workout
July 1, 2018

20/10 Core/Cardio Burner

  • When:
  • Q: Mule
  • Pax:

Bear Creek Launch Day #3- 7 PAX and 2 FNGs sweated it out this morning at Bear Creek with the 20/10 core and cardio burner. FiA of the Pines members Mule, Venus and Knope (FiA of the Pines visitor from Florida) traveled to the Q and had a nice and hot workout with the Bear Creek crew.

Warm-up: 30 seconds of each exercise

  • Jumping Jacks
  • squats
  • jump rope
  • lunges (one side)
  • jump rope
  • lunges (second leg)

We ended our warm-up with some dynamic stretching of the legs and arms as we went over our first set.

The 20/10: The workout I love to hate.  Each Set is repeated 5x (each set totals 100 core exercises and 50 cardio).

Set One: 

20 shoulder taps

10 Burpees

Set Two:

20 Rotational Sit-Ups (start with your head on the mat, as you sit up twist to the side and bring the same leg up)

10 Squat Jumps

Set Three:

20 Russian Twists (count 1, 1, 2, 2)

10 Tuck Jumps

Set Four:

20 Leg Lifts

10 Star Jumps

Set Five:

20 Side Plank Dips (alternate sides each set, last set ten per side)

10 Power Ups – on one leg reach down and touch the ground with the hand of the same side, then power up into a power skip keeping your balance on the one leg through the set of ten.  Modify by removing the jump, or tapping down the toe. (alternate sides each set, splitting the last set 5 and 5)

Done!

 

We ended with naming of our two FNGs  (welcome to FiA TheHB and McCreary!), a quick circle, and a prayer lead by Coach.  Thanks for having us, Bear Creek!

 

 

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