Here comes the bus!
September 16, 2018
CHURCH ladies workout
September 16, 2018

ROCK IT LIKE A HURRICANE!

  • When: 09/14/2018
  • Q: Beehive
  • Pax: SNAP CHAT, WINDY, JAZZY, ROOKIE, SALT, PELE, GARCIA

Hope everyone is staying safe in the storm. The storm has got me off my schedule so this back blast is a bit later than usual – sorry ladies!

We met up on a windy Friday to pump some iron – here’s how we rocked it like a hurricane in Rock Hill!

  • ONE MINUTE JUMPING JACKS
  • ONE MINUTE AIR SQUATS
  • ONE MINUTE INCH WORMS
  • 30 SECOND BICEP CURLS
  • 30 SECOND OVERHEAD PRESS
  • 30 SECOND WEIGHTED LUNGE RIGHT
  • 30 SECOND WEIGHTED LUNGE LEFT
  • 30 SECOND UPRIGHT ROW
  • 30 SECOND OVERHEAD TRICEPS EXTENSIONS
  • 30 SECOND WEIGHTED LUNGE RIGHT
  • 30 SECOND WEIGHTED LUNGE LEFT
  • ONE MINUTE JUMPING JACKS WITH WEIGHTS

 

  • ONE MINUTE WEIGHTED CHEST FLY
  • 30 SECOND WEIGHTED LUNGE RIGHT
  • 30 SECOND WEIGHTED SQUAT
  • 30 SECOND WEIGHTED LUNGE LEFT
  • 30 SECOND SINGLE ARM DUMBBELL OVERHEAD PRESS – RIGHT
  • 30 SECOND SINGLE ARM DUMBBELL OVERHEAD PRESS – LEFT
  • 30 SECOND DONKEY KICK WITH WEIGHTS- RIGHT
  • 30 SECOND DONKEY KICK WITH WEIGHTS- LEFT
  • BICEP COMBO / 30 SECOND  LIFT TO BOTTOM HALF/ 30 SECOND LIFT TO SHOULDERS
  • 30 SECOND TRICEPS KICKBACK  – RIGHT ARM
  • 30 SECOND TRICEPS KICKBACK- LEFT ARM
  • ONE MINUTE FOREARM PLANK

 

  • ONE MINUTE LATERAL RIASE
  • 30 SECOND LUNGE RIGHT WITH WEIGHT
  • ONE MINUTE UPRIGHT ROW
  • 30 SECOND LUNGE LEFT WITH WEIGHT
  • ONE MINUTE WEIGHTED AIR SQUAT
  • 45 SECOND SINGLE DEAD LIFT – RIGHT
  • 45 SECOND SINGLE DEAD LIFT – LEFT
  • 30 SECOND CRUNCH WITH RIGHT ARM WEIGHT
  • 30 SECOND CRUNCH WITH LEFT ARM WEIGHT
  • ONE MINUTE BICYCLE CRUNCH
  • ONE MINUTE 6 INCHES
  • ONE MINUTE WEIGHTED RUSSIAN TWISTS

 

Great job ladies- thanks for coming out on a windy Friday to workout with me!

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