4/22 Billy Joel Pre Blast
April 21, 2017
Keep Your Heart Rate Up:-)
April 21, 2017

Make Room on the Stairs

  • When: 04/21/2017
  • Q: Bliss
  • Pax: Fit Mama, Stirrup, Forrest, Belly Flop, Cutie Pi, Rapunzel, Explorer, Jump Shot, Krafty, Steeler, Slugger, Cocktail, Rescue, Burpee, 2%, Stage Fright and Bliss

17 PAX were at Down Under this morning for a crowded stair and bike rack workout.

Warm Up
10 Imperial Walkers IC
10 Across the Chest Stretches
10 Behind the Head Stetches
10 Windmills
The Thang
Run up and down the stairs one at a time
10 Deadlifts each leg
Plank until everyone is done
Run up and down the stairs two at a time on the way up and single stairs coming down
20 Incline Push Ups on Bike Rack
Plank until everyone is done
Side Step Ups:
Turn your body perpendicular to the step, so that your right foot is closest to the steps. Step up onto the step and bring your left foot up.
Run down stairs
Repeat on the left side
20 Monkey Humpers
Repeat entire set
Plank until everyone is done
Side Squats Right Side 1x up the stairs
Run down stairs
Side Squats Left Side 1x up the stairs
Run down the stairs
Complete twice
Plank until everyone is done
15 barre Side Leg Lifts (each leg)
15 pulsing plie squats IC
15 Glute lifts (each leg) Hold onto bar. Lift foot off ground at 90 degree angle to body and lift up
Everyone find a spot on the stairs
20 Calf Raises IC
20 Inward Calf Raises IC
20 Outward Calf Raises IC
Return to parking lot
20 Russian Twists
20 Bicycles
20 girl push-ups 2 count cadence
20 Scissors
20 Reverse flutter kicks (lying on stomach)
20 LBC’s
Sweet and Salty Speech by Karen Ehman with Proverbs 31 Ministries
“Walk in wisdom toward outsiders, making the best use of the time. Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” Colossians 4:5-6 (ESV)
Prayer Requests:
Koala on the birth of her son
2%’s family friend Kathy
Bliss’ husband, Chad, on military training in Jordan

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