4 Corners
June 29, 2018
Jumping Jacks and Booty Burn
June 30, 2018

  • When: 06/30/2018
  • Q: Jolt
  • Pax: Elizabeth Patterson (Pop-Up), Kelly Pistole (Quick Draw), Pam Davis (Mama Mia), Kim Mendes (Memphis Belle), Kelli Overcash (Lady Bird), Shiplap, Hocus Pocus, Wonder Woman, YEE HAW, Hot Buns, Picasso, Ranger, 007, Jolt, Stiletto, ZuZoo, Canary, McQueen

We utilized the 10 benches surrounding our location for this workout!

Each bench was a station, and partners completed two exercises per station before taking a lap around the chapel and moving to the next station.

As one partner completed 10 reps of an exercise utilizing the bench, the other completed 10 reps of one that did not require the bench.  Partners switched positions to complete 10 reps of each exercise.  This was repeated for 8 reps.

This was designed as a ladder-style workout, with each partner completing 10 reps of each exercise, then 8, 6, 4, 2.  In the interest of time, we limited it to a set of 10 and a set of 8.  Another option is to do 2 or 3 sets of 10 reps per exercise.

 

Here are the stations:

Station 1

Bench – Bulgarian split squats

Other – front plank with leg raises

Station 2

Bench – dips

Other – supermans

Station 3

Bench – pistols (single leg sit-to-stand)

Other – bird dogs

Station 4

Bench – plyo push-ups

Other – good mornings (deadlift motion)

Station 5

Bench – hanging leg curl

Other – reverse plank hold (with leg lifts if you can!)

Station 6

Bench – sideways step-ups

Other – side plank with leg raise

Station 7

Bench – decline push-ups

Other – standing tick-tocks

Station 8

Bench – incline bridges

Other – medicine ball clean to overhead toss

Station 9

Bench – step-ups or box jumps

Other – burpees!

Station 10

Bench – L-hold

Other – swimmers

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