Pyramid of Pain
November 8, 2018
Iron Maiden PB… Iron Co-Q workout!
November 8, 2018

SM 11/7 – Back Blast

  • When: 11/07/2018
  • Q: XWP and Threads
  • Pax: Sunshine Solo Aloha, Paddles, Real deal, Savvy, Drive by, Cash money, Pearl, Spiedie, Leche, Rockamole, Doodle, Ms c, Mtn mama, XWP, Whistle, Threads

It was Co-Q week!!!  I was thrilled to share the Q with XWP.  She came up with most of the workout, so I can’t really take credit for this one.  Weather was great, and I hadn’t been to SM in a while, so it felt great to get back to a weighted workout.  Here is what went down:

Warm up:

20 Jax IC

10 Toy Soldiers

10 Arm circles front and back

Run around the parking lot



3 stations with 3 exercises each…
Station 1, Focus on the Back- 15 reps each
Reverse Fly
Bent rows
lateral raise
Station 2, Focus on Legs- 15 reps each
Plie Squats
Reverse Lunges (15 each leg)
Skier Squats
Station 3, Focus on Arms/Shoulders – 20 reps each
upright row to overhead press
bicep curl
tricep kickbacks or extension
**After each 5 minute round, we would partner up for cardio with 2 rounds of cardio/stationary plank.  Partner 1 is the “timer” and sprints down the side street (about 100 M) and back.  While partner 1 is running, partner 2 is holding plank.  Each person ran twice and planked twice.
After the stations and cardio, we went back to the parking lot for some core….
Plank with alt arm and leg lifts – 20 total
Plank for 20 sec
Right plank for 20 sec
Left plank for 20 sec
Baby crunches – 25 reps
Butterfly crunch – 25 reps
Right oblique crunch – 25 reps
Left oblique crunch – 25 reps
That wrapped it up!!  I will definitely be looking to co-Q again soon.  Splitting the responsibilities, and collaborating to create a well rounded exercise was great!
xo ~ Threads

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