Steel Magnolias BB
October 10, 2018
1000 Rep Challenge – Remix
October 10, 2018

Body Bar Birthday Bonanza

  • When: 10/10/2018
  • Q: Setter
  • Pax: Dory, Juggler

Warm Up:

Run around the island, 10 toy soldiers

Side shuffle to speed bump and karaoke/grapevine back

can openers (10 per side)

Jackie Chan (13 per side)

10 cactus arms then 1 inchworm or burpee (repeat 7 times)

 

The Thang

Pairs (48 seconds per exercise/side W=weights, BB=body bar)

W: weighted side bend (alternate or stay on one side)

BB: side plank with lift (one set with right then one set with left)

W: bicep curls (one set with right then one set with left)

BB: side lunge with pull back (one set with right then one set with left, bottom of bar is by stationary foot)

W: triceps lift (one set with right then one set with left)

BB: one leg dead lift shift bar side to side (one set with right then one set with left)

W: back row and fly (knees bent and hinging at hips)

BB: bridge with bar resting on hips

W: medial delt with rotator cuff (arms at 90 degrees, raise arms to shoulder height, rotate to cactus arms and back down)

BB: squat (regular or sumo) with bar resting on shoulders

W: upright rows

BB: good morning with bar resting on shoulders

Abs: 10 superman pulldowns and 13 heals to heaven

Repeat

 

Frankenstein walk to other side of parking lot and lunge back

Squat challenge – rest day but do tomorrow’s 15 oblique squats (hard count)

Run around the island

fire hydrants (10 per side), shoulder taps (13 hard count), hello dolly (70)

Stretch: Eagle Arms, Crescent, monkey

Closing Thought: You can’t outrun aging but the better shape you’re in the longer it takes to catch you.

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