Q: HAWKEYE
AO: The Chapel
PAX: Summertime, Contessa, Luna, Purl, 007, #Lit, Buckeye, Canvas, Deluge, Ranger, Rogue, Mentor, McQueen
The THANG:
This was Hawkeye’s delayed 55th birthday workout today. 55 exercises tabata style with appearances by Jack Lalane, Richard Simmons and Jane Fonda. We started with an old fashioned warm up before we got started with the work. We had to combine some moves to ensure we had enough time, but we got through all 55 exercises.
| JACK LALANE SERIES | |
| 45 seconds on / 10 seconds of jumping jacks or marches | |
| 1 | Knee Up LEFT |
| 2 | Knee Up RIGHT |
| 3 | Hold onto wall – Leg up front and extend (LEFT) |
| 4 | Hold onto wall – Leg up front and extend (RIGHT) |
| 5 | Leg Side (LEFT) |
| 6 | Leg Side (RIGHT) |
| 7 | Obliques (LEFT AND RIGHT) |
| 8 | Bend over and Back Leg Up (LEFT) |
| 9 | Bend over and Back Leg Up (RIGHT) |
| 10 | Bend over and Bend Knee and Extend (LEFT) |
| 11 | Bend over and Bend Knee and Extend (RIGHT) |
| 12 | Legs Together – Toes out and calf raises |
| 13 | Arms out and cross) |
| 14 | Knee into chest (LEFT) |
| 15 | Knee into chest (RIGHT) |
| 16 | Grab Leg into chest and CIRCLE (LEFT) |
| 17 | Grab Leg into chest and CIRCLE (RIGHT) |
| 18 | Hand exercise – fingers out and out fast and then palms out |
| RICHARD SIMMONS SERIES | |
| 10 minutes cardio – NO REST | |
| 19 | Stirs |
| 20 | Row and Kick |
| 21 | Criss Cross, leg in front |
| 22 | 2 slide back and 4 air punches |
| 23 | Knees (right then left) |
| 24 | Single, single, double |
| 25 | Windshield Wipers (taps) |
| 26 | Side shuffle, jack |
| 27 | Hitchhiker Double |
| 28 | Jumping Jack side |
| JANE FONDA SERIES | |
| 45 seconds on / 10 seconds of jumping jacks or marches | |
| 29 | Arm Scissors |
| 30 | Tricep extensions |
| 31 | Tricep Digs |
| 32 | Hold arms out to side and twist back and forth |
| 33 | *55 butt kicks |
| 34 | Alt knee up abs (snap fingers and with FLAIR!) |
| 35 | Arms back and pull self up with FLAIR and twist! (Knees slightly bent) |
| 36 | Stand up and side bends (left) |
| 37 | Stand up and side bends (right) |
| 38 | *55 high knees |
| 39 | Leg up side (left) |
| 40 | Leg up in front (on side (leg under 90 degree) – left) |
| 41 | Hold leg up and bring other leg up (left) |
| 42 | Inner thigh (left) |
| 43 | *Jumping Jacks |
| 44 | Leg up side (right) |
| 45 | Leg up in front (on side – right) |
| 46 | Hold leg up and bring other leg up (left) |
| 47 | Inner thigh (right) |
| 48 | *Pogo jumps (switch legs at halfway point) |
| 49 | Rover’s Revenge (left) |
| 50 | Rover’s Revenge with leg out to side (left) |
| 51 | Rover’s Revenge (right) |
| 52 | Rover’s Revenge with leg out to side (right) |
| 53 | *Run short lap |
| 54 | *Run short lap |
| 55 | *Birthday burpees |
Inspirations:
JackLalane: “Invest in yourself now and reap the dividends day after day after month after year.”
Richard Simmons: Everyone in this world is somehow connected. So why not just be nice to everybody.
Jane Fonda: “If you allow yourself, you can become stronger in the very places that you’ve been broken.”
FiA Knoxville 