Heavy workout before my (work) storm!
June 11, 2018
6.12 Diva Preblast
June 11, 2018

Meet Me in the LAB (Legs, Abs, Booty)

  • When: 06/11/2018
  • Q: Java Mama
  • Pax: Java Mama, Free Fallin’, Route 66, Mother Trucker, Hot Tamale, Premium, Shutterbug, Brawlin’ Bridesmaid, Passport, Chicken Leg

10 PAX braved the humidity this morning to do a little work in the LAB. Here’s how it went down.

Disclaimer (I am NOT a professional!)

Warm-up (15 each IC)

  • Jumping jacks
  • Forward arm circles
  • Reverse arm circles
  • Tunnels

Legs (20 reps per leg/side) – on mat

  • Side leg lifts
  • Donkey kicks
  • Forward leg circles
  • Reverse leg circles
  • Fire hydrants

Abs (20 reps each)

  • Crunches
  • Hello Dollys
  • Leg lifts/hold
  • Flutter kicks
  • Heel touches

Booty (20 reps each)

  • Lunges (20 reps per leg)
  • Sumo squats
  • Curb squats (20 per side)
  • Side lunges w/squat (20 per side)
  • Glute bridges

A Little Extra

  • 20 calf raises
  • 20 mermaid squats
  • 20 Russian twists

Sally Up, Sally Down (“Flower”by Moby) – because everybody loves Sally!

* Glute bridges to up/down – Don’t let your booty touch the ground!

* Hold booty just above ground when not singing “Bring Sally up, bring Sally down.”

* Pilates 100 during the “Old Miss Lucy” parts (abs)

Count and Name-o-Rama

Devo/Prayer Requests/Prayer

 

 

 

 

 

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