Tennis Court Terror Backblast
June 5, 2018
Lunge, Rinse, Repeat Backblast
June 5, 2018

20/10 Tabata Style

sdr

  • When: 06/05/2018
  • Q: Sisqo
  • Pax: Nasa, Peyton, Lemons, Treble, Sox, Paycheck, Crawfish, Sunny, Stitches, 3rd degree, Spokes, Sisqo, Cool Runnnings

Tabata Tuesday

Warm up 1 min of J.J.

30 sec pike legs in and out

30 sec spider 2 sky

Lower Body:

Squats x2 Speedy Squats x2 Squats 2 Sky x2 Squat Jumps x2 Squat Tucks x2

New word called the MAC ( modified and advanced) Squat tuck knee in for balance Rest 1 min

 

Arms:

MAC real pushup then knee pushup x2 wide arm push up to tricep pushup x2 standing criss cross arms x2 Half burpees x2 Push up claps off wall x2  Rest 1 min

 

Cardio:

Shake it like Shakira x2 Shake it 5 count w r and l leg lunges x2 Shake it 5 count double time(hop) x2 Shake it 5 count triple time(3) x2 High knees x2   Rest 1 min

Plank:

Side plank r side left arm to knee x2 Side plank l side right arm to knee x2 Plank R leg up and into r knee x2 Plank L leg up and into left elbow x2 Plank hold 1x Rest 30 sec

Legs:

Lunge Pulses R leg x2 Lunge Pulses L leg x2 Squat Walk 4 count x2 Squat front kick, side, and back R +L legs x2

Abs:

Lie back, up bend knees with a twist R+L side x2 Up and downs x2 Knees 90 bicycle arms R+L shoulders off ground x2 Dead Bug x2

Cool Down:

Legs open in a V down the center, then sides. Figure 4 R+L  Stand up nice and straight open arms to the sky (3)

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