Waterfalls
June 16, 2018
Total Toning and Tabatas
June 16, 2018

  • When: 06/15/2018
  • Q: Robot
  • Pax: Nola, Comet, Salsa, PT, Coach K, Spice, Diver, Fury, Tech

We had a great group of ladies out this morning to get our fitness on. We may or may not have been live-streamed by a random car hanging out in the parking lot but I’d like to think if anyone was watching, they learned a thing or two about how awesome we are!!!

The thing: Warm Up: High Knees, Torso Twists moving to Windmills, Arm Circles, Cotton Pickers. Run parking lot loop

AAA-Arms/A**/Abs
15/30/45 Ladder. 15 reps of arms, 30 reps of a** and 45 seconds of abs

15-Bicep Curl to Shoulder Press
30-Monkey Humpers
45 sec 6” leg hold
30-Monkey Humpers
15-Bicep Curl to Shoulder Press
Bear crawl around circle

15-Tricep Kick Backs our Overhead Lift
30-Glute Bridges
45 sec Rosalita’s
30-Glute Bridges
15-Tricep Kick Backs our Overhead Lift
Crab walk around circle

15-Upright Row to Lateral Arm Extensions
30-Side Squats
45 sec Boat Hold
30-Side Squats
15-Upright Row to Lateral Arm Extensions
Frog jump around circle

Lunge walk to curb:
15-Incline Push Ups
30-Step Ups, Alternating Legs
45 sec Plank
30-Step Ups, Alternating Legs
15-Incline Push Ups
Lunge walk to circle

15-Pronation/Supination with weight
30-Donkey Kicks (each side)
45 sec Weighted Side Oblique Crunch
30-Donkey Kicks (each side)
15-Pronation/Supination with weight
Fiddler crab walk around circle

‘Flower’ aka the Moby ‘Sally’ song with Squat Hold for the down/up

 

As always, thanks ladies for joining-you ROCK!!!

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