Fri-YAY AMRAP
July 6, 2018
4th of July Bootcamp
July 6, 2018

A.S.S. “Arms So Sore”

  • When: 07/06/2018
  • Q: Ramsey
  • Pax: Butter

A.S.S. “Arms So Sore”: Cardio, Buns, and Abs

Warm up: March in place; Butt kickers, 20IC; Twist, 20IC; Lunge & pull, 20IC

The Thang: Five stations/4 minutes each; approximately .15 miles loop

Cardio

  • Run .15 miles to station 1: burpees, jumping jacks, burpees, jumping jacks
  • Run .15 miles to station 2: lunge/reach, jumping jacks with arms out front, repeat
  • Run .15 miles to station 3: high knee/pause (four high knees then pause), fly jacks, repeat
  • Run .15 miles to station 4: lateral hops, stutter jacks, repeat
  • Run .15 miles to station 5: leg raise/crunch, jumping jacks with arms out and up, repeat

Booty Burner (we only had time for 1st round of booty)

  • 50 squat pulses
  • 40 low curtsy lunges
  • 30 low squat jacks
  • 20 squat kicks (alternating legs)
  • 10 squat jumps
  • 50 squat jumps
  • 40 squat kicks
  • 30 low squat jacks
  • 20 low curtsy lunges
  • 10 squat pulses

Abs

  • Pelvic tilts
  • Superwoman – opposite hand/foot, then together
  • Side plank, reach and pull – other side
  • Plank to side plank

Meditation

Inspired by Java from Toledo, Ohio

90 second meditation: 30 seconds thinking about things we are thankful for, 30 seconds surrounding a loved one with love, 30 seconds surrounding ourselves with love

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