Seven PAX Strong on a warm, muggy American day.
Mrs. 3 (Q), Ratchet, Ketchup, Speed Demon, Juicy Fruit, Double Stuff and Fence!
Warm-Up (5-7 minutes 5:15 a.m. – 5:22) ***God Bless America” (3:34)
Jumping jacks / Cherry pickers / High knees
The Thang (5:25 – 5:50)
All About That Bass” (3:11)
Squats throughout the song
Jumping Jacks to chorus (all about that bass)
***Star Spangled Banner” (2:21)
Chair sit (possible stop and do calf raises)
***Born In The U.S.A. (4:39)
Imperial Walkers throughout the song (standing like a sit-up hands on head then raise knee to elbow)
Pile (on toes) squats to chorus (born in…)
Run a lap
***American Women (4:22)
Pushups – Diamond
Chorus Wide of your choice push-up (American women…)
***Party in the U.S.A. (3:23)
Mountain Climbers during chorus (“put my hands up…)
***40 Hour Week (3:23)
Chair sit throughout song
Squat jump on chorus (40 Hour week just to send it on down the line…)
***Billie Jean (4:50)
Inchworm plank across the pavement
***R.O.C.K in the U.S.A (2:56)
Russian Twists throughout the song
Boat – chorus
***American the Beautiful (3:38)
Reverse crunch when you like
***music is 36 minutes long, includes warm-up but not the runs.
I had planned two more laps but there wasn’t time and I wanted to complete the work-outs.