Rebel Run PB
April 2, 2018
It’s Monday….Don’t forget to be Awesome!
April 2, 2018

Workout Bunny

  • When: 04/02/2018
  • Q: Scratch
  • Pax: Native, FNG - Sarah

Lots of hopping going on the day after Easter…including an FNG who hopped over to check out our FiA group!

Warm Up in Cadence:
10 windmills
10 cotton picker extensions
10 toy soldiers
10 slow side lunges
5 big arm circles (forward)
5 big arm circles (backward)

The Thang:
50 Jumping Jacks/50 Crunches
45 Double Jump Rope/45 Squats
40 Jumping Jacks/40 Tricep Dips
35 Double Jump Rope/35 Bicycle Crunches
30 Jumping Jacks/30 Squats
25 Double Jump Rope/25 Pushups
20 Jumping Jacks/20 WW2 Sit Ups
15 Double Jump Rope/15 Walking Lunges (each leg, 30 total)
10 Star Jumps/10 Carolina Dry Docks
5 Tuck Jumps/5 Butterfly Sit Ups/5 Squat Jumps/5 Pushups

Core Circuit:
Do each exercise for 50 seconds, then rest for 10 seconds before moving on. (Use Tabata timer.)

Plank up/downs
Spiderman plank
Plank with leg raise
Bicycle crunches
Russian twists

**BREAK to Run Big Loop** (then resume Tabata below)

Right side plank
Left side plank
Plank with hip dips
Straight arm plank
Reverse plank

Cool Down/COT:
“A man who was completely innocent, offered himself as a sacrifice for the good of others, including his enemies, and became the ransom of the world. It was a perfect act.” -Mahatma Gandhi

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