PB: Steel Magnolias – where’s she been?
November 21, 2017
Hubba Hubba
November 21, 2017

Preemptive Ab Strike Backblast

  • When: 11/21/2017
  • Q: POTUS
  • Pax: Hammertime, Doily, Kid Rock

Today, there were four PAX that met for some abs and cardio. This was a preemptive strike of the abs to prepare us for Thanksgiving feasting!

WARM UP:

10 Gomers

10 Toy Soldiers

THE THANG:

SET ONE – each exercise was completed for 30 seconds with a 10 second rest

lying leg raise

reverse crunch

flutter kicks

elbow to knee crunches

jackknife sit up

leg pull in

JACOB’S LADDER: 10 jumping jacks, jog up the first hill, 10 jumping jacks, jog up second hill, 10 jumping jacks, jog down hill, 10 jumping jacks, jog down hill, 10 jumping jacks

Repeat set one and Jacob’s ladder

SET TWO – each exercise was completed for 30 seconds with a 10 second rest

knee hugs

inverted v plank

standing side bends

sprinter crunch

plank jacks

pilates swimming

waist slimmer squat (each side)

side plank (each side)

STAIRS – down and up

Repeat set two and stairs

SET THREE – each exercise was completed for 30 seconds with a 10 second rest

bicycles

Russian twists

leg raises

reverse crunches

plank knee to elbow

plank or crunches

SPRINT – sprint speed bump to speed bump and walk back

Repeat set three and sprint

 

CoT – prayers for travel and healing

 

 

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