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:
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
Station 2, Focus on Legs- 15 reps each
Reverse Lunges (15 each leg)
Station 3, Focus on Arms/Shoulders – 20 reps each
upright row to overhead press
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