Saturday, 10 July 2021
Rise-n-Shine
Q: The Force
PAX: Little Mittens, Green Thumb, Whole Grain
2.0s: Cowboy and Mario
Workout: I had 10 1-minute stations, but since we had a small group, I went ahead and broke them into 5 1-minute stations and we did 2 rounds of those for a total of 4 rounds. First round was bear flies, tricep dips, squat punch-ups with weights, run to the first light pole and press backs. We picked a station and worked out for 1 minute, then rotated to the next station during the 20 second rest. After we had all gone through the stations twice, we had a 1 minute rest and then we repeated all the stations two more times. During the second 1 minute rest, I changed out the cones for the second set of stations. The second rounds consisted of goddess dips, bicep curls, table toe taps, plank, and big girl sit-ups. We completed the stations twice, 1 minute work, 20 second rest with 1 minute rest in between sets.
Cool down: We did stretching pyramids for our cool down, two different sets of poses for each. Starting with the right side, we held sideways child's pose for 25 seconds, child's pose for 30 seconds, came up into cat/cow for 35 seconds, child's pose for 40 seconds, and thread-the-needle with our left arm on the ground for 45 seconds. We then switched sides and went down the pyramid (thread-the-needle for 45 seconds, child's pose for 40 seconds...).
The second stretching pyramid started with lying on our backs for 25 seconds, thread-the-needle on our backs starting with right side for 30 seconds, pigeon pose for 35 seconds, sitting up and stretching our hamstrings with one leg extended while the other is bent for 40 seconds, and lying on our backs in a big twist for 45 seconds. We then ended back down the pyramid on the other side.
Announcements and picture rounded us out. It was hot, but everyone did a great job!
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