Last minute + workout = eleven
December 7, 2017
The Accumulator
December 8, 2017

Burning Off the Midnight Egg Nog

  • When: 12/07/2017
  • Q: Nucleus
  • Pax: Aloha, Motivator, Siren, Stang, Rockstar

Welcome. Disclaimer. Warm-Up


This is a multi-sectional workout. Parts 1,3 are circuits containing 5 exercises each. Do each move for 60 seconds, no rest and try and get through all five moves with as little rest as possible (just long enough for you to show what the exercise is)

Parts 2,4, are cardio blasts.

Part 1: 60 Seconds per exercise

1.Squat-Squat-Squat Jump Combo

2.Reverse Lunges


4.10 High Knees/10 Mt Climbers Combo


Cardio Blast: Set up cones about 50 feet apart have everyone sprint as quickly as possible to the otherside then back peddle back. As soon as they return they are to do 10 Plank thrusters. Repeat for a total of 3 rounds… when the first person finishes have them hold a plank while everyone else finishes.

Part 2: 60 Seconds/Exercise

1.10 V-sit Pulses/10 Superman

2. Plank marche

3. Dip

4.5 Shoulder Taps (in pike position)/3 Pike push-up Combo

5. Mt Climb Push-ups

Part 3: Cardio Blast Repeat above

Part 4: 60 Seconds/Exercise

1.Alternating Toe Touch


3. Walking Lunges


End with stretch, devo, namo-rama, and some fun with a Christmas tree.

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