A beautiful Pax of 4 joined for a full body workout in the damp chill and we rocked the ska with Canvas (Q), McQueen, Mentor, Luna, and Ranger! I am soooo not a trained professional. Monitor and modify each movement to your personal abilities, but challenge yourself to use your muscles and push yourself! Most… Continue reading Spa Day!!! JK – SKA DAY!!!
I am not a trained professional. Modify, challenge, and adjust as needed for you! Warm-Up: A bit wonky like the start of any week: Butt-Kickers, Lunge Twists, and something else I can't recall now - remember, I'm not a trained professional. The Thang: Complete the exercises for each "day". If you finish your count and… Continue reading A Week In A Day Challenge!
The PAX: Canvas on Q, 007, and Mentor at the Valley The Thang: 1 minute of work for each exercise, 10 seconds rest in between items. Run for 2 minutes following the first round. Rinse and repeat x2! Mountain ClimbersBeast PlankBurpeesHip DipsPlyo Spider PlankReverse Plank Kick-OutsAlternating Side Plank w/ ReachDolphin Tricep PlankJumping Sumo PlankPlank Shoulder… Continue reading The 12 Planks of Christmas
Canvas (Q), Super Woman, McQueen, 2.0 Van Gogh, Summertime, Hawkeye, Rogue, Ranger, and Atomic Warm-Up: Run and stretch! Work-Out: 10 Burpees - Count out loud! 10 Grave Diggers (R) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc… 10 Grave Diggers (L) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc… 10 Jumping Jacks – Count out loud! 10… Continue reading The Soul Burn!
Warm-Up Run Good Mornings Reach for the Sky The Brain “Excuse me, Sir?” Weighted squat then raise hand and calf-raise - 45 secondsBicep curls - 45 secondsKick jumps - 45 secondsElephant crawl (Stationary – only go as far as you can - just engage your core!) - 45 secondsRun from Mr. Vernon (Sprints) - 45… Continue reading The Breakfast Club Workout
8/5/2020 at the Valley Roll Call: Canary, Canvas (Q), Star Lord, Super Woman, Mentor, Trek, Dig, Rogue, Summertime, Canyon, Smiley, and Nibs - STRONG SISTERS! Warm-Ups: Run around the lot, Arm circles, Leg kicks, Hip rotations Workout: There are 2 circuits, each with 4 moves. Do each move for one minute before moving right into… Continue reading The Short-Circuit!
Canvas's First Q Females in Action (FiA) is a peer-led, zero-cost non-profit workout group. FiA makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the haphazardness of the premises upon which workouts are conducted. The women who lead FiA workouts are not paid… Continue reading July 23, 2020 The Chapel