A little cardio…with a little legs, arms, and abs

When: 9-26-19

Q: Magnolia

PAX: Nomad, GameCock, Mentor, Jukebox, Ranger, Memaw, Glammy, Wildlife, 007, Change Order, Spark, Bravo, Hawkeye, Wendy (FNG), Magnolia

Disclaimer

Stretch & Warm-up

  • Arm circles
  • 15 jumping jacks
  • Sky reach (as high as possible)
  • Toe touch
  • Shoulder roll and neck roll
  • Standing Quadriceps stretch (switch legs)
  • Triceps (pull elbows)
  • Thighs (sit: middle, left, right)
  • Back (knees against chest)
  • Hamstring (on back, knee bent, pull other leg back)
  • Cobra (abs stretch)

Run a lap around chapel- each small square do a side shuffle

The Thang:

Get in groups of 3-4

Full Body Blast: With weights

  • Cardio Set: 50 jumping jacks, 5 Burpees, 20 High knees
  • Legs:
  • 20 Sumo squats
  • 40 Side leg raises (left side)
  • 20 deep side lunges (10 each side)
  • 20 jump squats
  • 20 Side leg extensions (10 each side)
  • 40 Side leg raises (right side)
  • 30 Calf Raises
  • Cardio: 50 jumping jacks, 5 Burpees, 20 mountain climbers
  • Arms:
  • 25 Tricep dips
  • 10 pushups
  • 20 Bicep Curls
  • 20 Tricep Kickbacks 
  • 20 Overhead Extensions
  • 20 Chest Flies
  • Cardio: 50 jumping jacks, 5 Burpees, 20 mountain climbers
  • Abs:
  • 20 (each side) side hip raises
  • 100 side heel-touch crunches
  • 1 min. plank
  • 15 (each side) alternating windmills
  • 20 V-ups

Finish Body blast with a run around chapel.

Partner Exercise:

  • 15 jump squats to a double high-five
  • 20 plank high-fives (10 each side)
  • 20 (10 each foot) Feet exchange (grab partners hands while in squat position, once stable, tap opposite feet

Stretch/Inspiration

Name-O-Rama