Thelma PB – Mile Repeats on the Streets
August 23, 2017
Cardio Burn
August 23, 2017

  • When: 08/23/2017
  • Q: Burpee
  • Pax: Burpee, JumpShot, Slugger, Commish, Stirrup, Cutie Pie, Candy Striper, Quill, Big Apple, Vino, Dyno, Yellow Card, Back Hand, Kraftie, Tort, Polaroid

16 PAX showed up to smash some legs with me this morning at Down Under.  As can be expected for August, it was SUPER humid and it didn’t take us long to start pouring sweat!  And I have to say, I think they were all very grateful that I didn’t make them do any burpees~  🙂

Warm-Up:  Jog in place, 15 JJs, side lunges, 15 JJs, mini squat jumps, 15 JJs, knee pulls, cobra pulls, quad stretch

The Thang:

  1. Knee drop squat (single leg) – 10x each leg
  2. Triple skaters – 16x (no weights)
  3. Jumping lunges – 16x (weights optional)
  4. DSL (deadlift, squat, lunge each leg) – 10x
  5. Stabilizer (plank, starfish with leg raised, hold for 5 count, change sides) – 10x



  1. Weighted Side Bend (15x each side)
  2. Flutter Kicks (15x)
  3. Alphabet Soup

Cool Down and Devotion:

Don’t be afraid to set the example for your kids when it comes to your alone time with Jesus.  Let them see you being vulnerable and open in your prayer.  Encourage them to do the same.




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