Christmas in July, its a common theme
July 9, 2018
Modified Murph Monday….#Greenmile BB
July 9, 2018

Abs and AMRAP Stations

  • When: 07/09/2018
  • Q: Scratch
  • Pax: Daisy, Barefoot, Irish

Wow! What beautiful weather for outdoor workouts!! We were surprised to only have 4 Pax on such a perfect July morning. This takes a little prep time, as you’ll need to write the AMRAP exercises in chalk before your workout.

Warm Up in Cadence: 10 each
Windmills
Cotton picker extensions
Toy soldiers
Slow side lunges
Side-to-side reaches
Big arms circles (forward and back)

The Thang:
“10 Min Abs Workout – At Home Abdominal and Oblique Exercises” by FitnessBlender (10 exercises, 45 seconds each with 15 second transition between)
Flutter Kicks
Reaching Oblique Crunch
Pilates Side Hip Raises
Switch Sides
Russian Twists
Toe Touch Crunches
Pilates Leg Pulls (facing down)
Pilates Leg Pulls (facing up)
Pilates Toe Taps
Knee Tuck Crunches

AMRAP Stations:
Write exercises in chalk, with one station at each corner of the tennis court/basketball court/parking lot/whatever space you got. Set a timer for the remaining time and see how many rounds you can get in before it goes off!
Station 1: 10 push-ups, 10 jump squats (lunge to next station)
Station 2: 10 triceps dips, 20 jumping jacks (high knees to next station)
Station 3: 10 Carolina dry docks, 20 skaters (skip to next station)
Station 4: 10 plank punches, 10 burpees (butt kicks to next station)

Stretch/COT
Forward Bend (seated or standing)
Runner’s Lunge
Side Lunge
Shoulder/Tricep Stretch
Chest Stretch
Downward Dog
Upward Dog
Lying Hip Flexor Stretch

“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.” -C.S. Lewis

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