Shoulders and triceps and legs – Oh My!

Olympic trial
February 17, 2018
Quarter Pounder with Cheese!!
February 17, 2018

Shoulders and triceps and legs – Oh My!

  • When: 02/17/2018
  • Q: Marvel
  • Pax: Cheese-nip (Karen, FNG), Click, Cool Runnings, Corabelle, Creole, Dorothy, Fonda, Glowworm, Homes, Lady A, LGS, Marvel, Nightingale, Philly (Victoria, FNG), Piece of Cake, Sisqo, Sox, Sporty Spice, Swag (Lauren, FNG), The Fed, Treble, Turbo, Wimbledon

Disclaimer

Warm-up: Jumping Jacks-12 in cadence, Cherry Pickers-12 in cadence, Spider Lunges-12 in cadence, Tennis Court suicide, plank or squat hold

The workout: 6 Minute Stations

Station 1: 10 push ups, 10 jumping lunges, 10 tricep dips, 10 high jumps (repeat until time, increasing by 5 reps each round)

Station 2: 10 plank shoulder taps, 10 standing mountain climbers, 10 v-push ups, 10 squat jumps (repeat until time, increasing by 5 reps each round)

Station 3: 10 (each leg) back lunges with kick, 10 burpees, 10 side-side bear crawls, 10 calf raises parallel feet, 10 calf raises duck feet (repeat until time, increasing by 5 reps each round)

Station 4: 10 plie squat jumps, 10 tricep push ups, 10 shoulder press air jacks, 10 plank jack shoulder taps (repeat until time, increasing by 5 reps each round)

Between rotation breaks: 1 minute rest, 1 minute whole group activity (a: 60 second chair hold, b: 30 second side plank each side, c: 10 flamingos each leg)

6 Iron Legs (rt. lunge, lft. lunge, squat, criss cross feet – jumping)

Abs: 20 box crunches, 20 bicycles

Stretching

Inspiration:

In light of this week’s events, I found a quote from kid president. “You don’t need a cape to be a hero. You just need to care”. This has been a pretty terrible week and it especially hits home for me as a teacher. I am so thankful for this group of ladies who come together every Saturday (in the freezing cold terrible weather) to encourage and support one another. It’s awesome! Don’t let it stop here though. Send this out into the world. Show someone you care this week. Be encouraging, be supportive. You never know what that one simple act could mean to someone. You never know how that one simple act could change the world.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply