Pewee’s Pre-Blast
June 5, 2018
Slow and Hold
June 5, 2018

  • When: 06/05/2018
  • Q: Crab Cakes
  • Pax: Bruiser, Bows (2.0), Summit, Next Step, Scrappy, Jive, CrabCakes

Warmup:

  • Head rolls
  • Shoulder rolls
  • Arm circles
  • Knee to chest
  • Foot to booty
  • Windmills

The Workout:
Tabata style, doing each exercise for 45 seconds with a 10 second test in between

Round 1

  • Crunches
  • Cross Crunches (one side)
  • Cross Crunches (other side)
  • Plank
  • Pushups
  • Tricep Dips
  • Donkey Kicks (one side)
  • Donkey Kicks (other side)
  • Fire Hydrants (one side)
  • Fire Hydrants (other side)
  • Lunges
  • Squats

Round 2

  • Crunches
  • Russian Twists
  • Reverse Crunches
  • Plank
  • Pushups
  • Tricep Dips
  • Donkey Kicks (one side)
  • Donkey Kicks (other side)
  • Side Leg Raises (one side)
  • Side Leg Raises (other side)
  • Lunges
  • Squats

Cooldown:

  • Butterfly stretch
  • Split leg stretches
  • Core twists
  • Downward dog
  • Arm stretches

Devo/COT:
“You are powerful, beautiful, brilliant, and brave!”

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