Dora Strong
July 9, 2018
Freaky Friday workout
July 9, 2018

One and done burnout

  • When: 06/28/2018
  • Q: Happy Trails
  • Pax: Zinc, Nutcracker, Sugar baker, Firetower, Shredder, Guacamole, Sketch, Scribe, The defender, Ace, APR, Sandcastle, Smacknally, Yankee

It was so great to get back to Qing and working out again after recovering from an injury. I knew that I had missed all my FiA sisters but wow was this an amazing reminder!!! All of these amazing women rocked and killed this workout.

Here is what went down:

Warm up- 10 Windmills IC

The Thang:

We did each exercise in each round for 1 minute each 🙂

Round one

  • Push ups
  • Tricep Dips
  • Arm Circles (forward and back)
  • Plank shoulder taps
  • Bicep curls
  • Shoulder press
  • Flies
  • Run the key hole and back

Round two

  • Russian Twist
  • Peter parkers
  • Crunches
  • Defenders
  • Scissor kicks
  • Swimmers
  • Plank hold
  • Run the key hole and back

Round Three

  • Side lifts
  • Swings
  • Skull crushers
  • Laying flies
  • Inside curls
  • 1/2 curls
  • Alternating lifts
  • Run the key hole and back

Round four

  • Boat hold
  • Cross crunch
  • Leg lifts
  • Russian punches
  • Windshield wipers
  • Walkers
  • Mountain Climbers
  • Run the key hole and back

Cool down, Quotes, and Name a roma

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