BackBlast–TEAL DIVA 5k #PoliPower
May 18, 2018
Sunrise Interval Run on Louisiana Way
May 18, 2018

Pinky size Ring of Fire

  • When: 05/16/2018
  • Q: Robot
  • Pax: Tech, Comet

We were small in number but enjoyed our convo while getting in a good and dry workout. What is up with this weather…..ahh, spring, you think you funny!?!

The thing:

Person 1 does exercise 1 while the rest of the group completes exercise 2. Once person 1 completes the 1st exercise, person 2 completes progressing around the circle until everyone has completed exercise 1 (while the group maintain exercise 2 for the duration). So the more people, the longer duration. Person 1 advances to the left in clockwork fashion between each exercise/set.

Warm Up: Arm Circles, Torso Twist, Hip Curls, Butt Kickers, High Knees, Cotton Pickers. Run parking lot loop

10 Power Planks/Jacks
10 Butterfly Sit Ups/Flutter Kicks
10 Shoulder Taps/Plank
10 1/2 Burpees/Butt Kickers
10 Jump Squats/Jump Rope
10 Push Ups/Side Plank Hold
10 Tri-Dips/Mountain Climbers
10 Brooke Burkes/Side Plank Hold
10 Plyo-Lunges/Squat Sit
10 Hello Dolly/Hold Boat
10 Low Country Crab Boil/Hold Table
10 Tuck Jumps/High Knees
10 Dry Docks/Air Presses
10 Monkey Humpers/Calf Pumps
Arms & Abs
20 Curls
20 Crunches
20 Shoulder Press
20 Weighted Russian Twists
20 Bent Over Rows
20 In/Outs
20 Lawnmowers (each side)
20 Homer-Marge with arms extended holding weight
20 Lunge with weight passed thru legs
We almost got thru the ring a second time before the 6:15 finish line. It was fun ladies, thanks for joining me.
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