The Chapel - May 28, 2020 Q - Luna PAX - McQueen, Mentor, Ranger, Cinderella, 007, Rogue, Canvas, AT, Defender A beautiful PAX of 9 joined me for a Tabata workout that blasted our shoulders (among other things). We completed 18 different animal-themed exercises while listening to the Animal House soundtrack! Warm Up: Long Lap… Continue reading Animal House Tabata Party
Warm Up: Run Long lap and stretch The Thang: 20 seconds each 3 different exercises; 20 seconds rest Jacks-squat jacks-star jumps Push up knee knee-push up knee-push ups Reverse lunge-lunge hop together-lunge hops Crab Walks up and back-add 2 dips-add 4 kicks Run long lap Repeat R Reverse lunge L front kick- add touch -… Continue reading 20-20-20
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*
May 21, 2020 Glammy Pax: Summertime, Luna, Ranger, Mentor, Canvas, Rogue, Defender, and 007. Disclaimer WARMUP: -Arm Circles (frontward) x10 -Arm Circles (backward) x10 -Arm Stretch Over (each side) Calf Raises x20 Good Mornings x20 Lap around Chapel (or about equal distance to both squares around Chapel). THE THANG: 2 sets of exercises per round.… Continue reading Dynamic Duo
Warm Up: Toy Soldiers x 10, Windmills x 10, Good Mornings x 10, Simulated Jump Rope 30 Sec. Strength Dead Bugs x 30 Total Lunge Upright Row x 10 (Right) Plie Squat Overhead Press x 15 Lunge Bicep Curl x 10 (Left) Alt Arnold Press x 10 Each Single Leg Deadlift x 10 Each Tricep… Continue reading Fitnessista Strength & Cardio Tabata
Q: Hop AlongPAX: Fromage, Mama Mia, Lake Life and ShiplapTHE THANG: Using a BINGO ball, we randomly selected our workout. The letter on each ball dictated the exercise and last number indicated the number of reps (zero representing ten). We had a LOT of reps!B - BurpeesI - Inchworm PushupsN - Neckties (Columbian)G - Get UpsO -… Continue reading Bingo Bash
Wheels of Fitness Tabata A PAX of 11 joined Mentor this morning for a Tabata style workout of 20 seconds work 10 seconds rest in 4 rounds per station. There were four stations each with a "wheel of fitness" - arms, legs, and, cardio. When you get to each station, you spin the wheel to… Continue reading Wheels of Fitness Tabata
3/8/20 The Anchor Q: Shiplap PAX: Package, Fromage, Hocus Pocus THE THANG: One Dumbbell HIIT pyramid workout Do each move for 30 seconds. Adding on moves as you move up the pyramid. EX: Move 1 for :30, rest :20. Then do Move 1 :30, rest :20 + Move 2 :30, rest :20. Then do Move… Continue reading Who You Calling a Dumbbell?
Q- Gamecock, PAX- Glammy, Summertime, Lightning, Danger, Canvas, Bravo, Jolt Disclaimer- I am not a trained professional- modify as needed and go at your own pace! The Thang: Run the Chapel- both squares! (60 seconds on, 15 off between exercises) Pushups- plank kicks Crunches- reverse crunch with leg lift Fire hydrants up- fire hydrants down… Continue reading Opposites Attack!
3/4/20 Q: Shiplap PAX: Jolt, Hop Along, Lake Life, Package, FNG Hatchet THE THANG: Elevens around the Park. Each pair of exercises will add up to 11. EX: start with 1 Rep of exercise 1 and 10 Reps of exercise 2. Then do 2 Reps/9 Reps…3 Reps/8 Reps…etc until you reach 10 Reps/1 Rep SET… Continue reading Elevens Around the Park