Happy Birthday Elvis – work those hips and thighs
January 8, 2018
EAGLE’S NEST PRE BLAST!
January 9, 2018

Retail Therapy Backblast: Defrost Mode

  • When: 01/09/2018
  • Q: Yo Adrian
  • Pax: Bewitched, Native, Producer, Atomic, Journey, Free Range, Vegas Baby, Yo Adrian

Glad to have many ladies step out this AM as we ‘thaw out’ from recent freezing temps. We kept things moving with this full-body workout…

Warm-up:
High knees, 10 IC
IST (imperial storm troopers), 10 IC
Cotton pickers, 10 IC
Run up road, back

The Drill…
an EMOM workout – 9 exercises, do 10 reps of exercise, finish the minute with jumping jax – after the minute, move onto next exercise, 10 reps, finish the minute with j’jax, etc…
1. Mtn climbers (2:1)
2. Push ups
3. Russian twists (2:1)
4. Squat kicks (1:1)
5. Tricep dips
6. Burpee pikes (pike, no push)
7. Side plank leg raises (5 each side)
8. Marching glute bridge (2:1)
9. Plank forward taps (2:1)

Got through 3 rounds of this. Some gals who are participating in the Burpee Challenge did their burpees instead of j’jax between exercises to bang out their daily 50. Dedication to their daily!

The Wrap up…
Run up road, back
Flutter kicks, 10 count each pax around the circle
Donkey kicks, 10 each leg
Bicycles, 10 IC

Ended with a quote, some words.

Thank you all for coming out today – meant a lot to me, having been outta pocket for some time now. I have realized how much I need my FiA sisters…

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