Preblast: Louise is going HEAVY METAL
June 22, 2016
Jerribou BB – small but mighty
June 22, 2016

Prosperity Launch Week 2

  • When: 06/22/2016
  • Q: Comet
  • Pax: Irish, International, Money Bags, The Hawk

Thanks to the wonderful ladies of Prosperity for making me feel so welcome as your Q this morning. I’m excited to see you become FiA official!!

Today’s workout was just a mish mash of some of my favorite things:

    WarmUp

 
CAD X 10: Jacks, Butt Kickers, Cotton Pickers, Torso Twists

A Round of Roxanne: To the song by the Police, do jumping jacks. Whenever you hear the word “Roxanne”, drop to the ground for a Plank Jack. I subbed plank jacks for the usual burpees because of what was to cover after but with all the up/down, it was basically no different.

    The Thang

Elevens of Tricep Dips & Burpees. (At Cone 1, Do 1 Tricep Dip & Run to Cone 2 for 10 Burpees. Back to Cone 1 for 2 Tricep Dips & Cone 2 for 9 Burpees. Continue counting up Tri Dips & counting down burpees until you get to 11 Tricep Dip & 1 Burpee.)

Tabatas (20 sec work, 10 sec rest. Originally planned three 4 minute rounds but we cut them to 2 minutes each for the sake of time)
Round 1 – Pushups
Round 2 – Squats or Jump Squats
Round 3 – V Ups or Crunches

Partner Work. Paired up for the following partner exercises
1-High Five Up Downs (Plank Up Downs with High Five at top) x 10
2-Ab Throw Downs x 10 then switch
3-Lunge Passes (Partners face each other and both lunge forward, pass dumbbell to partner, and return to standing. Repeat) x 10 each partner
4-Overhead / Underhand Pass (Stand back to back. Partner a passes dumbbell to partner b overhead. Then partner b passes to partner a through legs) x 10 then switch direction
5-Partner Plank Hops (Partner a holds plank. Partner b jumps over legs of partner b side to side) x 10 then switch

Sally
Finished up with a round of Sally – ab edition. Lay on back. Legs straight up in the air for “Sally Up” and 6 inch hold for “Sally Down”. I always forget how LONG this song is.

It was so fun to workout with you guys this morning. Thank you for having me!!!

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