Manic Monday
July 11, 2018
Work Together Wednesday
July 11, 2018

  • When: 07/11/2018
  • Q: CrabCakes
  • Pax: Missions, Pipes (2.0), Vader (2.0), Shotgun, Aloha, Bruiser, Bows (2.0), Goldfish (2.0), Stride, Pumpkins (2.0), Motivator, Salty, Peak, CrabCakes

Warm Up:

  • Quad stretch
  • Hamstring stretch
  • Calf stretch
  • Hip rolls
  • Windmills
  • TTT

The Workout… dun dun duuunn…

Tabata style – 30 seconds each exercise with 8 second breaks in between. Water break between each set. Repeat each set twice.

  • Donkey kicks (one side)
  • Donkey kicks (other side)
  • Fire hydrants (one side)
  • Fire hydrants (other side)

 

  • Heel taps
  • Russian twists
  • Dead bugs
  • Sit-ups

 

  • Side leg lift (one side)
  • Side leg lift (other side)
  • Curtsy lunges
  • Monkey humpers
  • Squat calf lift

 

  • Leg lifts
  • One leg bridges (one leg)
  • One leg bridges (other leg)
  • Bicycle crunches

Then everybody’s favorite girl made an appearance . . . SALLY!!!

Needless to say, our legs were pretty done by the end of this workout

Cool-down:

  • ButterflySplit leg stretch
  • Child’s pose
  • Downward dog
  • Cobra
  • Downward dog
  • Slow stand
  • Side stretch

Devo:

“Don’t be sad, because sad backwards is das, and das is not good.”

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