Grab a Partner
May 17, 2018
Jump Starting the Weekend
May 18, 2018

Arms, Shoulders, and Cardio, Oh my!

  • When: 05/15/2018
  • Q: POTUS
  • Pax: Jersey, Buckshot, Poppins, Kid Rock, Bones

“There’s no place like home. There’s no place like home. There’s no place like home.” After a week away, I realized how badly I missed our workouts and the support of a group. There’s something about being with FiA that allows the stress and sorrow of this week to roll away. Thank you for offering comfort and laughter and sweat!

Arms and Shoulders Set (with weights) – 45 seconds of work, 15 seconds rest

speed bag punches

squat tricep extensions

elbow squeeze press

lying tricep extensions

split squat curl right

split squat curl left

shoulder to shoulder press

tricep dips (no weights)

dumbbell side swings

plank straight arm kickbacks


Cardio Set

30 jumpiing jacks

20 mountain climbers

4 burpees

2 tuck jumps

30 second water break

3 star jumps

10 skaters

40 high knees

20 mountain climbers

30 butt kickers

30 second water

5 burpees

2 star jumps

10 plank jacks

30 bicycles

15 skaters

30 second water


Repeat Arms and Shoulders


Repeat Cardio




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