Just Keep Running
November 20, 2017
Summit Backblast: Turkey Tabata
November 20, 2017

Tabatas and 5-4-3-2-1

  • When: 11/20/2017
  • Q: Papyrus/Smores
  • Pax: Grand Slam, Tennessee Walker, Sprint

It was a cold morning, but I am thankful for vacations and getting to co-Q a Monday workout! Normally I don’t get to attend on Mondays because of my work schedule. During the workout we talked about what we are thankful for and our holiday traditions. A cold morning means a lot of running when I Q just to be able to stay warm. So here’s how it went.

Warm up:

2 laps around the tennis court

The Thang:

Tabatas: 20 seconds on, 10 second rest for 4 minutes alternating 2 exercises.

2 laps around the tennis courts in between each tabata

  • Bicep curls/tricep overhead press
  • Glute bridge with chest press/American Hammers (using a weight was extra credit)
  • Squat to shoulder press/dead lift to upright row

Smores took over halfway through and here was her thang:

5-4-3-2-1 workout:

5 minutes

  • 1 min high knees
  • 1 min jumping jacks
  • 1 min front kicks
  • 1 min butt kickers
  • 1 min run a lap around the tennis court

4 minutes

  • 1 min lunges
  • 1 min mountain climbers
  • 1 min lunges
  • 1 min mountain climbers

3 minutes (AMRAP)

  • 10 pushups
  • 15 tricep dips

2 minutes

  • 30 seconds squats
  • 30 seconds sumo squats
  • 30 seconds crock pot squat (3 count down 1 count up)
  • 30 second jump squats

1 minute

  • Plank

COT/Name-O-Rama:

Be thankful this holiday season. Everything is done on God’s time and all things done according to His will for good.

Leave a Reply