Cardio, Arms and Core
January 10, 2018
Pyramid of Pain
January 10, 2018

Warmed Up on Wednesday

  • When: 01/10/2018
  • Q: Magellan
  • Pax: Homerun, Ace, Badger, Brainiac, Sunshine, Ramses, Pitbull, River Runner, Doppleganger, Tidewater, Einstein, Gouda, Clogger, FNG (Freestyle), Money Maid, Teminix

Warm Up – Cherry Pickers, Karoke, Walking Lunges, Long Jumps, Arm Circles


Circuit 1 – 60 sec, 30 sec, 30 sec, lap, repeat circuit

  1. Jumping Jacks, Pushups, Squats
  2. Toe Jacks, Hammer Curls, V-up
  3. Buttkickers, Fire Hydrant, Spiderman Planks
  4. Side lunges with toe tap, Tricep Dips, Reverse Crunch


Circuit 2 – 60 sec, 30 sec, 30 sec, lap

  1. Mountain Climbers, Plank Left, Plank Right
  2. Squat Jumps, Front Raises, Butterfly Sit Ups
  3. Toe Taps, Lat Raises, Bent Over Row
  4. High Knees, Squat Kicks, Monkey Humpers

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