Wednesday, December 30, 2020 at The Anchor On Q: @Nomad (who you acknowledge and agree is not a trained fitness professional and you also agree to waive any and all claims against her!) Everyone is encouraged to modify as needed. Pax: @Hopalong, @HotBuns, @Doc, @Tinkerbell, @Rapking, @Micro, @Nala, @Siracha, @HocusPocus (Amazing group of women!) The… Continue reading Countdown to 2021…with a Dirty Dozen (Exercises)
When & Where: October 19, 2020 @ The Anchor; Q: @Nomad; PAX: Shiplap, Hop Along, Fromage, Lake Life, Hocus Pocus, Nala, Package, Windy, Micro Velvet Disclaimer: I am not a trained fitness professional * Work at your comfort level and modify as needed, but keep it moving! Warm-up: Toe Touches, Side Lunges, Jumping Jacks The… Continue reading Anchor – Bootcamp Circuits Tabata Style!
Where: The Anchor (Carl Cowan Park, Knoxville, TN) Q: Nomad Pax:Shiplap, HopAlong, LadyVol, Tiger Disclaimer: I am not a trained fitness professional - please work at your own pace and modify if needed! The Workout: Warm Up - Windmills, Toy Soldiers, Side Lunges Choose a Partner - 15 Tri - Dips / Plank Jacks 15… Continue reading August 15 ** HIIT Partner Workout
When: August 12, 2020 Where: The Anchor Q: Nomad PAX: Tiger, Shiplap, Package, Fromage, Froyo, 2.0s Meatball, Gymnast, Puzzles & Unicorn Disclaimer: I am not a trained fitness Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Roll a 12 Sided Fitness Die Warm Up - Windmills, Toy Soldiers, Side Lunges,… Continue reading FULL BODY HIIT – ROLL THE FITNESS DIE
Hi! My name is @Nomad and I'm not a trained fitness professional! Do what you can and modify if needed. (I'm the queen of modifications!) Sometimes faster is not always better! A PAX of 8 awesome women showed up tonight to sweat it out at the Anchor- @HopAlong, @Shiplap, @Thriller, @Velvet, @MadDog, @LakeLife, and… Continue reading “Bend and Snap” aka Leg Day –
Date: June 17, 2020; Q: Nomad; PAX: Salsa, Hocus Pocus, Giant, Thriller, Rapking, HopAlong Disclaimer: I am not a trained fitness professional; I just like to boss people around. Workout at your own pace and modify if needed! ROUND 1 AMRAP 8 min - 10 Superwomen, 10 Hammer Curls, 10 Bent Over Rows, 10 Reverse Flies, 10 Upright Rows 1… Continue reading Summer Arms/Legs AMRAP @FiAKnoxville
Saturday, May 23, 2020 "Don’t Cheat the Grind * Beat the Grind" - James Crumlin (Capitol Steps Workout Creator) No weights or mat needed – just water and a towel Warm UP • 50 jumping jacks • 30 seconds Hi Knees (slow or fast) • 30 seconds torso twist • 30 seconds run in place… Continue reading Summer Steps Workout *Legs*Cardio*Abs*