PreBlast: Genesis – Get up, Get at it!!
February 28, 2018
PB The Wild West
February 28, 2018

Wednesday Workout WOOT WOOT

  • When: 02/28/2018
  • Q: Braveheart
  • Pax: Rocket & Grand Slam

Great last minute workout.  These ladies always give strong words of encouragement and more than willing to have some fun!!!  Redo of previous workout 3 weeks ago.  Legs, butt & abs with some small cardio runs in between.

Warm Up

  • 10 jumping jacks in cadence
  • 10 toy soldiers in cadence
  • 10 butt kickers in cadence
  • 1 lap around the tennis court

5-4-3-2-1

5 minutes of 5 different exercise with 1 minute on each exercise.

  • 1 min high knees
  • 1 minute jumping jacks
  • 1 minute front kicks
  • 1 minute butt kickers
  • 1 minute running laps around tennis court

4 minutes 4 exercises 1 minute each exercise

  • 1 min alternate leg lunges
  • 1 min mountain climbers
  • 1 min courtesy lunges
  • 1 min plank jacks

1 lap around tennis court

3 minutes 3 exercises 10 count of each with as many reps within 3 minutes.

  • 10 Carolina Dry Docks
  • 10 tricep dips
  • 10 push ups

1 lap around tennis court

2 minutes 3 exercises with as man reps as possible within the 2 mins.

  • 15 squats
  • 15 sumo squars
  • 10 squat jumps

1 lap around tennis court.

1 minute plank

Abs work out included :

  • 30 crunches
  • 20 bicycles 1-1
  • 30 toe touches
  • 20 reverse crunches
  • 30 jumping jacks
  • 4 burpees
  • 2 star jumps
  • 40 American Hanmers
  • 20 oblique crunches (Both sides)
  • 20 second side plank (both sides)
  • 40 second regular plank
  • 20 bicycles
  • 30 Jumping Jacks
  • 2 Burpees
  • 1 minute reverse plank

1 lap around the school parking lot

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