Where: Chapel Q: Pioneer PAX: Nomad, Jolt, Luna, Mentor, Ranger, Memaw, Duchess, AT, Hawkeye, Wildlife, Defender Disclaimer/Warm up 12 exercises, 12 reps each, repeat as many times as we can (low impact and advance options available) 1. Squat with overhead press 2. Reverse lunge with weights or pass through 3. Side lunge with squat 4.… Continue reading Dirty Dozen HIIT
Where: The Anchor Q: Hot Buns Pax: Hop Along, Fromage, Hocus Pocus Disclaimer / Warm Up 3 Big Sets with a Sprint after completing each set SET 1: 10 BURPEES 15 PUSH UP W/ PLANK WALK TO THE SIDE 20 SQUATS 30 REVERSE CRUNCHES SPRINT SET 2: 50 HIGH KNEES (2 is 1) 10 PLYO… Continue reading Short Circuit!
An incredible PAX of 11 joined me for my VQ! Thanks to Nomad, Jolt, Aria, Glammy, Diesel, Mentor, Memaw, Ranger, Defender, Bravo, & Gamecock for braving that 24-degree morning for a Harry Potter-themed workout! The Thang: Long lap to warm up. Chapter One: Legs & Core Sirius Black’s Squats (add weights, a pulse, or calf… Continue reading Harry Potter and the Chapel Lakeshore FiA Workout
When: January 15, 2020 Q: Hop Along Pax: Lake Life, Package, Shiplap, Lego, 007 and Rapking *Disclaimer* The Thang: Eight exercises, 20 seconds ON and 10 seconds rest High Knees Froggers Speed Skaters Plank Jacks Tuck Jumps Mountain Climbers Squat Jump Turns Burpees REPEAT TEN TIMES Inspiration: Advice for 2020 Write down your goalsGo outsideEnjoy… Continue reading Terrific Twenties
When: 1/16/2020 Where: The Chapel Q: 007 PAX: Glammy, Mentor, Luna, Diesel, Aria, Jolt, Gamecock, Defender, AT, Wildlife, Hawkeye, Ranger, 007, FNG- River Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Session 1: The Chapel Jumping Jack Countdown15 Jumping Jacks15 shoulder side-lifts… Continue reading The Variety Show
When: January 14, 2020 Q: Jolt Pax: Hawkeye, Ranger, AT, Wildlife, Glammy, Mentor, Summertime, Gamecock, Luna, McQueen, Bravo, Diesel, 007, Defender, Nomad *Disclaimer* The Thang: 10 stations / 4 tabata rounds each (20 seconds on/10 seconds off) / 2 times through: wall balls/kettlebells, ab sprawls, pistols, plie squat hold with bicep curls, wide/narrow alternating straight… Continue reading Sweaty Stations, Tabata-style!
Warm up - long lap and stretch 4 minute stations with partner #1 exercise is the timer (switch when finished with #1) Moving curtsy squat to squat (cone to cone) Jumping jack plank jack combo 30 second rest 2 minute cardio together - Run small square - 5 squats/squat jumps at each corner 1 minute… Continue reading Come on get happy partner workout
Same Workout Jan 1 in Farragut & Jan 2 at Lakeshore Set 1: Run through Set, Take Lap, Repeat 30 Seconds Fast Feet 20 Squat, Lunge, Tuck Combo (10 each leg) 20 Mountain Climber Cadence (1, 2, 3 – 1; 1, 2, 3 – 2) 20 Pike Push Ups 20 Dolphin Tricep Push Ups 20… Continue reading New Day in a New Year in a New Decade HiLT workout!
When: Decemeber 28, 2019 Saturday Pax of 6 total: Q-Glammy Summertime, Ranger, Snapshot, McQueen, Mama Mia DISCLAIMER: I am not a trained professional. STRETCH/WARM-UP: Deadlifts with NO weightsTake a lap The Thing: Split into small groups.Have fun, but remember this is YOUR workout, so make the MOST of it!Remember to modify if you need to.… Continue reading Ringing in 2020 BETTER TOGETHER, STRONGER TOGETHER
Christmas Eve - 25 Days of Christmas Workout! Our attempt to build a Christmas tree in the photo . . . Thank you to Nomad, Luna, McQueen, Glammy, Hawkeye, Ranger for joining me this morning for our Christmas themed/inspired exercises ! (Mentor) Run/Speed Walk Long Lap 25 “Candlestick” burpees (Squat, roll back from your squat… Continue reading 25 Days of Christmas Workout – Christmas Eve!