50/20 Circuit
November 8, 2018
Boneyard dash
November 8, 2018

Holly Tree Hump Day

  • When: 11/07/2018
  • Q: Pickleback
  • Pax: Teacher's Pet, Medusa, O'Malley, Flat Stanley, Hard Shell

I was a little nervous because I haven’t been able to attend a workout in a few weeks, let alone lead one.  But the PAX was amazing and completely smashed through the workout!

Warm Up: Arm Circles

The Thang: Pyramid 

*Start at the base , work across completing each exercise at specified reps.  After completing all exercises in that row, run specified amount of laps.  Continue working your way to the top of the pyramid, as you go up the reps go up (25, 30, 35, 40, 50) and the laps go down (5, 4, 3, 2, 1).  [2:1 means hard count — left, right=1 rep]

TIP:       50 reps –> Jumping Jacks –> 1 lap

40 reps –> Pick ups, Bicycles (2:1) –> 2 laps

35 reps –> Squat jumps, Sit ups, Mountain climbers (2:1) –> 3 laps

30 reps –> Star jumps, Push ups, Heel touches (2:1), Spidermans –> 4 laps

BASE:    25 reps –> Burpees, V-ups, Line hop (2:1), Hip dips (2:1), Tricep dips –> 5 laps

 

Mary: Each PAX got to choose one of their favorite ab exercises.

COT

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