12/2/20 at The Anchor
By popular demand, I brought back the workout I led about a year ago with tiny weights. You’ll regret using any dumbbells over 3 pounds each, trust me! Don’t underestimate the power of how small these weights are!
Roll Call: Nomad, Shiplap, Micro, Windy, Doc, Rapking (Q), Tinkerbell, Nala, Hop Along
Warm-up
- 10 Scissor Cuts
- 10 Cross-overs
- 10 Good Mornings
- 10 Calf Raises
- 10 Leg Swings (5 each leg)
- Lap around the park
The Thang
We used hand weights anywhere between 1-3 pounds. The key to this workout was to never abandon your weights, even during jumping jacks or rests!
Three sets of each exercise was completed, which included jumping jacks in between each exercise to keep us warm.
The exercises were :40 on and :20 rest (3 rounds each).
For example, do 3 sets (:40 on/:20 rest) of the first exercise, then 0:40 jumping jacks, then :20 rest, then move on to the next exercise for 3 sets, etc.
Exercises:
- Dip to uppercut punch
- Arm circles
- Curtsy lunge with curls
- Front raise
- Sumo squat with punches
- Side raise
- Backward lunge, shoulder press
Inspiration
Despite 2020 being a roller coaster, it’s forced us to see the glass half full, so we went around the circle and I had everyone share something good that happened to them in 2020 so we could focus on the good we have in our lives.
FiA Knoxville 