When: August 5, 2019 @ 6:00 in the PM
Where: The Anchor – Farragut
Q: Hot Buns
PAX: Shiplap, 007, Tumbler, Special Agent, Champ, Scrubs, Giant, Dorothy
Disclaimer: I am not a professional trainer
The Thang:
Items needed: 24 tennis balls (numbered 1-22 and 2 orange balls)
Warm up: Included examples of each exercise in this workout. There are a lot, feel free to use your own.
Circle up and count 1, 2, 3, 4 to create teams. Each team separates into 4 corners. Tennis balls are put in the center. On the count of 3, 2 girls from each corner Wheelbarrow the other to the center and grab a numbered tennis ball. Swap with your partner on the way back. While the 2 or wheelbarrowing, other team mates plank or squat hold until they get back. Next 2 repeat until the team has acquired 6 balls. Orange balls must be gotten last….so be quick!
Once you have 6 balls, complete the following exercises that have been numbered for you. Once all teams are finished with all 6 exercises, replace balls and repeat. We got 3 rounds in.
List of exercises:
- 20 PETER PARKERS (2 LEGS IS 1 REP)
- 20 PUSH UPS
- 20 SIT UPS
- 20 MONKEY HUMPERS (ON THE 4 COUNT)
- 20 JUMP SQUATS
- 20 FLUTTER KICKS (ON THE 4 COUNT)
- 20 REVERSE LUNGES (2 LEGS IS 1)
- 20 J LO’S
- 20 SKATERS
- 20 FROGGERS
- 20 AMERICAN HAMMERS (EACH SIDE =1)
- 20 CAROLIA DRY DOCKS
- 20 DOLLYS
- 20 SWITCH CLIMBERS (2 IS 1)
- 20 HIGH KNEES (ON THE 4)
- 20 JUMPING JACKS
- 20 HIP DIPS (ON THE 4)
- 20 MTN CLIMBER PUSH UPS (1,2,3 PUSH UP = 1)
- 20 PLANK JACKS
- 20 PUSH UPS
- 20 SIT UPS
- 20 PETER PARKERS
- ORANGE BALL 20 BURPEES
- ORANGE BALL 20 BURPEES
COT
FiA Knoxville 