When: Tuesday, October 27, 2020
Where: The Chapel
Q: Glammy
PAX: Mad Dog, Summertime, ACE, Rogue, Ranger, Luna, Pearl, Defender, and Duchess
Disclaimer
Warmup/Stretch
-Bend over, touch toes/ Hang out in this position for a few seconds
-Kick feet out in front at pumpkin or weight or an object
-Calf Raises
-Arm circles- both directions x 15
Run or Walk lap around Chapel
THE THANG:
Tabata workout- 31 seconds of work, 10 seconds of rest. 5 sets, RUN/WALK the SQUARES between EACH set.
Set 1: (2:37)
1) Pushups with 1 hand on pumpkin- Right hand
2) Pushups with 1 hand on pumpkin- Left hand
3) Pumpkin Goblet Squats
4) Russian Twists (optional, use pumpkin or weight)
LAP
Set 2: (1:56)
1) Over Head Press (use either pumpkin or weights)
2) Deadlifts with pumpkin
3) Sit-ups with pumpkin
LAP
Set 3: (1:56) Weights
1) Reverse Flies into Hammer curls
2) Side lunge, alternating sides, weights optional
3) Dead Bugs
LAP
Set 4: (1:56)
1) Bent over rows into kickbacks
2) Back lunge with Hammer curls, alternating sides
3) Oblique squats, side to side touch
LAP
Set 5: (2:37)
1) Chest Press (on mat)
2) Skull Crushers (on mat)
3) Runner’s Lunges, alternating sides
4) Bridges (weights optional)
LAP
REPEAT sets
End with a 2 minute wall sit, everyone close enough together to reach. Pass pumpkins around during wall sit. Concentrate on abs and also will help pass the time. 😉
Stretch
Inspiration:
Words are so POWERFUL. Whether it be a negative word, or a positive. ONE word or phrase can make or break a day. So think before speaking. I encourage you all to say something nice that will uplift or help to make someone’s day the next time you are at the store or getting a cup of coffee. Don’t be the one to make their day go bad over something you say negative. Be a POSITIVE in someone’s day.
FiA Knoxville 