02.04.2021 - 5 Song Slam

02.04.2021 - 5 Song Slam

5:30 pm 

AO - The Battleground

Q - 757

PAX - 

Rat a tat rat, Yachty, Sweet tooth, Coach, Sunset, Cookie Monsters (2.0s x 2), Hurricane, Green Thumb

Warm up - Tik Tok

Jog to the light pole and back

Arm Circles

Good Mornings

Spider Stretch

Air Squats

The Thang - Five Songs, Repeat Movements during each song until the song is over, followed by “Armageddon” and “Glute-on for Punishment”; 1 minute active rest in between

Song 1 - Stronger

Lateral raises (15)
Front Raises (15)
Weighted Calf Raises (15)
Burpees (3)


Song 2 - No Scrubs

Hammer Curls (10)
Shoulder taps (10)
Lunges (10)
Jumping Jacks (10)


Song 3 - Higher Love

Push ups (5)
Dead lifts (10)
High Knees (20, 10 each leg)


Song 4 - Work From Home

Side Crunches (10 on each side)
Flutter Kicks (30)
Heel Touches (20)
Crunches (20)


Song 5 - Intentions

Shoulder press (10)
Jump rope (20)
Side lunges (10)


Armageddon - Schoolin’ Life

Glute-on for Punishment - Downtown

Ab-a-rama - Flower


Cool Down - Brave

Jog to the far light pole and back
Spider Stretch
Quad Stretch
Calf Stretch

COT & Name a rama - Say one SPECIFIC thing you are grateful for this week.