Legs, Legs, Legs @ Sole
May 22, 2018
Do You Feel Lucky? @ the Filling Station
May 22, 2018

The FiA 4x10x3

  • When: 05/21/2018
  • Q: Bobcat
  • Pax: Comic Con, Disno, Couch Potato, Lemon Drop, Sudafed and Marauder

Seven hearty PAX joined for a Beachbody-inspired workout for the legs, arms, abs and boo-tay. It’s called 4x10x3 because there are four exercises in each unit, performed 10 times each, for three cycles. It was a hoot!

Warm Up – each 4x

  • Jumping jacks (10)
  • High knees to the right/left
  • Circle arms back
  • Ab twists
  • Arm reach
  • Circle arms forward
  • Squat and touch ground
  • Side-to-side lunge

Legs (10x each, three cycles)

  • Squat, side, squat
  • Lunge (left, right)
  • Sumo squat, tip-toe jump
  • Duck walk

Arms (10x each, three cycles)

  • Tricep push-ups
  • Dips
  • Shoulder taps
  • Regular push-ups

Abs (10x each, three cycles)

  • Bicycle crunches
  • Spiderman planks
  • Side plank rows
  • Xs and Os

Booty (10x each, three cycles)

  • Fire hydrants
  • Donkey kicks
  • Glute bridges
  • Glute bridge with split at top

Leave a Reply