AO: The Chapel
DISCLAIMER: I am not a trained professional!
PAX: Ranger, Mentor, Deluge, Purl, Luna, Summertime, McQueen
We started with a nice warmup to get the blood flowing followed by a quick chapel run. There were 11 sets of cardio for 90 seconds with 3 different related exercises. We started with the base phase to the cardio phase to the burnout phase.
CARDIO MOBILITY BURNOUTS
|Squat||Squat to alternating knee||Squat pulse (3) to alternating knee|
|I-Y-T (alternate step outs either side)||I-T (low impact jack)||Jumping Jack|
|Side lunge (arms up)||Shuffle side lunge with cardio||3-2-1 pulse and shuffle over|
|Tap, and side lift right||Tap and side lift kick right||Pulse, pulse, pulse and down right|
|Tap, and side lift left||Tap and side lift kick left||Pulse, pulse, pulse and down left|
|Jabs||Jab alternate knee up (with or without jump)||3-2-1 knee|
|Knee up (left) and tap back (right)||Knee up (left) and lunge back (right)||3 pulse lunges (right) and knee up (left)|
|Knee up (right) and tap back (left)||Knee up (right) and lunge back (left)||3 pulse lunges (left)and knee up (right)|
|Alternate tap back and push triceps out||Jump alternate tap back and push back||3 jumps and 3 push backs|
|Double step knee up||Shuffle and knee up||Shuffle, knee, cross, knee|
|Plank – knee tap in||Mountain climber||Superwoman, pushup, 4 mountain climber|
DOUBLE MINI LOOP BANDS:
We then moved on to the loop bands with one always focused on legs while the other one was focused on the arms. This was a 2 for 1 full body workout in a 13-part series.
- Sometimes you must
- Hurt in order to know
- Fall in order to grow
- Lose in order to gain
- Because most of life’s greatest lessons are learned through pain