Triple Nickel Birthday
February 15, 2018
Bat cave Preblast
February 15, 2018

Cardio Flow and Oh those Abs!

  • When: 02/15/2018
  • Q: Copay
  • Pax: Copay, Lilo

I planned a cardio flow workout that didn’t involve a lot of moseying but constant movement.

Between the chatter Lilo and I got started.

Warm up: 10 JJ, 10 high knees, 10 butt kickers, 10 arm circles. Lap around the block

The thang:

The flow workout was 1 excercise built on another. (1st exercise, then 1st excercise again then 2nd, then 1st exercise again, 2nd exercise, 3rd exercise, etc) We did a total of 10 exercises built on one another.

4 inchworms, 4 spider pushups, 4 diamond squat jumps, 4 flamingos (each leg), Duck walk (2 forward, 2 back x4), shuffle step (2 right, 2 left x4), step throughs (2 each side) bear crawl (1 right, 1 left x4), 4 crab tricep dip with a leg kick on each leg, 4 mule/frog jumps. Once we made it through the entire flow sequence we did it all again for good measure.

After all those inchworms our abs were feeling it. We finished with 15 bicycle kicks, 15 sit ups, 15 flutter kicks, 15 Russian twists, 15 sec plank, then rinsed and repeated.


Thanks Lilo for joining me!!

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