Arms and Abs Baby!
March 7, 2018
Four Corners
March 7, 2018

My Lucky Charms

  • When: 03/07/2018
  • Q: Robot
  • Pax: Nola, Mosey, Colonel, Tech, Diver

5 ladies joined me this morning for the Luck of the Irish work out!

Warm Up: Butt Kickers, Torso Twists with Arm Extension, Cotton Pickers, Hip Circles and parking lot loop run

 

  

We had 4 Shamrocks or quadrants each with a slightly different theme.

Quadrant 1:  7 exercises for 7 repetitions x 4 rounds (Single Leg Burpees, Star Jacks, Surrenders, In/Out Jacks, Plyo-lunges, Power Planks, Inchworms)

Quadrant 2: We headed to the curb for our next set. 50 seconds on and 10 seconds off for 7 exercises (Rocky Balboas, Incline Push-Ups, Bulgarian Split Squat-left; Bulgarian Split Squat-Right, Step-Up Knee-Ups, Plank Jacks, Calf Raises)

Quadrant 3: 7 exercises for 50 seconds, 10 seconds off focusing on arms and abs (Jacks, Mountain Climbers, Flutter Kicks, Sit Ups,Bird Dogs, Weighted Russian Twists, Skaters)

Quadrant 4: 7 exercises for 17 repetitions x 3 rounds (we only made it thru 1 for time: Tricep Dips, Bicep Curl with Squat, Shoulder Press with Calf Raise, Monkey Humpers, Fire Hydrants, Kneeling Shoulder Fly, Donkey Kicks)

 

Prayers around and thanks for joining me. Be sure to come out Friday if you can-4th Anniversary Work out for HC FiA!  WOOO!

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