The Chapel – May 28, 2020
Q – Luna
PAX – McQueen, Mentor, Ranger, Cinderella, 007, Rogue, Canvas, AT, Defender
A beautiful PAX of 9 joined me for a Tabata workout that blasted our shoulders (among other things). We completed 18 different animal-themed exercises while listening to the Animal House soundtrack!
Warm Up: Long Lap + 15 arm circles forward + 15 arm circles backward + 20 good mornings
ThaThang
Tabata Style – 20 seconds on, 10 seconds off, alternate between the 2 moves in the set, for a total of 4 minutes. 1 minute rest between sets – Take a lap, grab water, keep moving!
- Dolphin Push Ups (low plank position, rock back on elbows to raise booty to the sky)
- Beast Hold (high plank position, bring knees under hips and hold 3-4 inches off the ground. Hold for 20 seconds)
- Donkey Kicks L
- Donkey Kicks R
- Penguins
- Crab Jacks (in crab position, belly to the sky, jump legs out and in like a jumping jack)
- Crunchy Frogs (heels off the ground, crunch forward and bring knees in – like a V-up or boat hold crunch)
- Frog Squats (wide squat and touch the ground between your feet each time)
- Clam Shells L (lay on your left side, bend knees, raise ankles off the ground, open and close knees like a clam shell – works the inner thighs and core)
- Clam Shells R
- Alternating Scorpion Dry Docks (dry dock with one leg raised, swap legs throughout the 20 seconds)
- Spider Mans (mountain climbers, but bring your knees to the outside of your hands when you bring them forward)
- Dead Bugs (lay on your back and extend arms and legs, alternating sides)
- Sparky Crabs (crab position, toe touch opposite hand to opposite foot)
- Bird Dogs L (on hands and knees, extend opposite hand and opposite knee simultaneously, and bring back in)
- Bird Dogs R
- Inchworms (from standing, place hands flat on the ground at your feet, walk hands forward to plank, walk feet forward to hands, straighten, and repeat in reverse)
- Seal Jacks (jumping jacks with arms in front instead of overhead)
FiA Knoxville 