Embrace Change
July 2, 2018
A Lovely Monday AMRAP
July 2, 2018

Out and BackBlast

  • When: 07/02/2018
  • Q: Pewee
  • Pax: Pinky, Busy Bee, Butterfly, Vacarro, Francis, Sol

Warm-up: Jumping jacks, windmills, Imperial walkers (20 each), stretch it out

 

Out and Back:

Walking lunges halfway across the first tennis court

10 burpees

Walking lunges to the end of the first tennis court

20 push-ups

Walking lunges halfway across court two

30 Supermans

Walking lunges to the end of court two

40 squats

Walking lunges halfway across court three

50 jumping jacks

Walking lunges to the end of court three

60 lateral lunges (30 each side)

Walking lunges halfway across court four

70 air presses

Walking lunges to the end of court four

80 mountain climbers

Repeat, counting back down, returning to the start

 

Tabata Arm Supersets

Use the lil’ coupons, each exercise 20 seconds on, 10 seconds off, repeat four times

Set one: biceps curls, overhead triceps press

Set two: flies, rows

 

Abs, Webbed

1 crunch, 2 bicycles – repeat, adding 1 crunch and 2 bicycles until you reach 10 and 20

1 Hello Dolly, 2 flutter kicks – repeat adding 1 Dolly and 2 flutter kicks until you reach 10 and 20

Stretch it Out

 

Quote: “If you aren’t in the arena also getting your ass kicked, I’m not interested in your feedback.” -Brene Brown

Leave a Reply