Gotta Have a #RainyDayPlanJuly 8, 2018
Jammin to Ks Bday Soundtrack 🎼July 8, 2018
- When: 07/07/2018
- Q: Jolt
- Pax: Lillian Williams (Vault), Ginny Bertelsen (Wildlife), Amy Ahrens (Mentor), Elizabeth Taylor (Wrigley), Jolt, Yee-Haw, Lego, Lady Vol, Ranger, Wonder Woman, 007, Memphis Belle, Quick Draw, Hocus Pocus, Canary, Justice, Mama Mia, Rocky, Pop Up, Picasso, Shiplap
We sweat it out with sandbags during today’s workout, which consisted of three sections. We had four sandbags, so the ladies were divided into four groups for the first two sections:
- Each team completed a relay race. With team members on opposite sides of the chapel, the first person transported the sandbag to their awaiting team member by balancing it on their hips while doing a crab walk. The next person on the team transported the sandbag back while doing lunges. Each team member awaiting their turn on one side by doing squats, then when they got to the other side, they awaiting their turn by doing tick-tocks. Once each team member completed a crab walk and lunging sandbag carry, and was back in their original starting position, the competition was over.
- Next, the sandbags were placed at four corners and teams were assigned a corner to start. On “go”, the first person on each team completed 10 reps of a sumo squat/high pull with the sandbag, then ran the sandbag to the next corner in a counter-clockwise direction. Once they handed the sandbag off to the next person in line at that station, they went to the back of the line and did a designated exercises while awaiting their turn again (jumping jacks at two stations, and planks at two stations). The round was over when each person completed 40 reps of sumo squat/high pulls, and was pack in their original starting position. You can do as many rounds as you have time for, and change up exercises for each round.
Finally, we finished the workout with a V-sit sandbag pass. All of the ladies lined up in a V-sit, holding the position while the sandbag was passed down to the end and back.