Hwy 51 Pre-Blast: BBWs 1st Annual (?) Greenway 5k!
January 12, 2018
Rolling the Dice FiA Style
January 12, 2018

4×4 Workout

  • When: 01/11/2018
  • Q: Pitbull
  • Pax: RV, Nature Girl, Cola, Georgia, Clipper, Gypsy, Playlist, Roots, Dino Girl, and Pitbull

I had 10 PAXs join me on a warm wet night for a tabata style workout. We definitely worked up a sweat.    4 rounds, 4 exercises per round, 4 minutes each….20 seconds of work, 10 seconds of rest.

 

Warm up

Standing leg stretches, middle left and right side

Calf raises, 25

Arm circles 25 front and back

Side stretches

Neck rolls

Wrist stretch

ROUND 1: CARDIO

High knees

Mountain Climbers

Burpees

Skipping roap

ROUND 2: ABS

Crunches

Bicycle  crunches

Knee chops (left side first round right side second round)

Standing oblique crunches

ROUND3: LEGS

Jump squats

Side lunges, alternating

Jump lunges, these killed us!

Speed skaters

ROUND 4: CORE

Plank

Superman’s

Body hold up (on back hold shoulders and legs about 6 inches off ground)

Back extensions ( lay on stomach roll upper body up in reverse crunch)

 

We had extra time so we added a 5th round of choice from above

ROUND 5: 

Bicycle crunches

Plank

High knees

Skipping rope

 

We finished with a mini yoga cool down.

 

Thanks again to the wonderful ladies that joined me!

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