E^3: The Power of the Encouraging Word!
October 10, 2018
Exercising the bodies and minds
October 10, 2018

Windy weight Weds

  • When: 10/10/2018
  • Q: Bean
  • Pax: Mia, wego, Cosmo, Watson, Heinz, lumiere, DR, bambi, vertigo, ranger, bean

Warm up: in cadence

Jumping jacks,  thru the tunnel,  hillbillies, arm circles forward and backwards


The Thang :

1. Lay on back, press with both arms, then hold left arm up and press right. Then switch, right arm up and press left. Then together again. For cadence of 10
2. Fly cadence of 10 then skull crusher/tricep ext

For 40sec
3. One weight on chest then crunch and do reach thru of wt
4. Bridge with weight on belly
5. Russian twist
6. Plank tricep kick backs
7. Donkey kick with weight in behind bent knee, do left then right

Run to parking lot and back

For 40sec
8. Crockpot squats
9. Reverse lunges
10. Curtsey lunges and bring weight up as bend elbow curl
11. Squat put elbow to knee and curl.  Do on each side

Run to bridge

13. Over head press together for 10 . Then hold and press. Just right. Then switch.
14. Tricep ext,
15 dead lift
16. Weight up on shelf
17. Dead lift thrust

10 burpees


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