This morning we had a PAX of 8 for our 3-2-1 workout in The Valley! Here's a glimpse of what we did and the BEE-U-TIFUL ladies who did it! Warmup Arm circlesMilitary marchSledge hammer with weight½ squat with knee grabKick with toe tapsReverse Arm circles Run a lap Strength – 3 mins, 30 sec each,… Continue reading 3-2-1 Baby!
Backblasts
Ab-solutely Fabulous Circuits
Warm up - dynamic jog around squares (high knees, shuffles, grapevine, squats, jacks, etc) The Thang: 1 minute stations with 20 seconds abs at mat between. Add another 20 second ab exercise each time.... 1 - jog/sprint 20 seconds - in/out abs 2- Squat, Curl, Press - 2 squats, 2 curls, 2 press..... 20 seconds… Continue reading Ab-solutely Fabulous Circuits
Stretch the Limit
Roll Call: Shiplap, Nala, Hop Along, Hot Buns, Fromage, Windy, Charcoal, Velvet, Spike, Micro, Jolt, Lego, Package, Nomad, Rapking (Q) Warm-ups Leg stretches 10 Good Mornings 20 Calf Raises The Thang Using a loop band, complete a round of exercises, then run a lap. Exercises are timed :40 on and :20 rest. Board (3 rounds)… Continue reading Stretch the Limit
Working out Around the Clock
A PAX of 9 joined Mentor for our chilly morning workout - Summertime, Canyon, Canary, Noir, Pepper, Baby Blue, Hip Hop, Sunny Everyone starts at a different number, and does the exercises at the Number, then runs around the clock to the next sequential number. Example: You start at 1:00, do the exercises, Run completely… Continue reading Working out Around the Clock
C-H-R-I-S S-T-A-P-L-E-T-O-N
Missing out on a Chris Stapleton concert tonight (thanks, corona!) meant I needed to fill that music void in another way, so a PAX of 8 joined me as we listened to a Chris Stapleton Playlist and spelled his name in a Tabata-style workout! When: Oct. 1 Where: The Chapel Q: Luna PAX: Hawkeye, Jolt,… Continue reading C-H-R-I-S S-T-A-P-L-E-T-O-N
Heart Rate Hijacker
When: September 30, 2020; Q: Jolt; PAX: Micro, Charcoal, FNG Franc, FNG Firecracker; Disclaimer: You do you; Warmup: Jump rope, high knees, booty kickers, hip openers The Thang: Five sets of two exercises, each exercise for 45 seconds with a short 20-second rest between each set. Set 1: Thrusters and runner lunges; Set 2: Bird… Continue reading Heart Rate Hijacker
Body-Weight Tabata (sorry for the lame name)
Warm up - run with dynamic moves (skips, high knees, butt kicks, tin soldiers, shuffles, etc.) The Thang - 20 seconds work, 10 seconds rest - 8 rounds squat toe lift stand; squat jump; sumo turn lunge sumo turn lunge; lunge hops - 2xpush up knee tuck; crab walk with 2 dips; hand release push… Continue reading Body-Weight Tabata (sorry for the lame name)
A(rms), B(ooty), C(ore), cardio and a RESPECTable bonus
When: 9/29/20 Where:The Chapel Q:Hawkeye Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive PAX: Keys, Ranger, Atomic, 007, AT, Mentor, McQueen, Jolt, Aria, Ace, Summertime, Wildlife, Luna, Mad Dog and our brand new FNG - THE CLOSER! The Thang: A(rms), B(ooty), C(ore) and 123’s… Continue reading A(rms), B(ooty), C(ore), cardio and a RESPECTable bonus
A(rms), B(ooty), C(ore), cardio and a RESPECTable bonus
When: 9/29/20 Where:The Chapel Q:Hawkeye Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive PAX: Keys, Ranger, Atomic, 007, AT, Mentor, McQueen, Jolt, Aria, Ace, Summertime, Wildlife, Luna, Mad Dog and our brand new FNG - THE CLOSER! The Thang: A(rms), B(ooty), C(ore) and 123’s… Continue reading A(rms), B(ooty), C(ore), cardio and a RESPECTable bonus
Change of Scenery
When: September 26, 2020 Q: Aria PAX: 007, Glammy, Summertime, Luna, Hawkeye, Rogue, Sunrise, McQueen, Ranger, Package The Thang: A PAX of 10 ladies joined me this morning for a change of scenery this morning running around Lakeshore park! Warmup: Jog to the parking lot near the play ground / 20 Runner lunges / 15… Continue reading Change of Scenery
