Saturday, October 2, 2021
Rise-n-shine
AO: The Battleground
Q: The Force
PAX: Little Mittens, Whole Grain, Streaker, Green Thumb, Hurricane
2.0s: Cookie Monster, Cookie Monster Jr
Work out: We completed a total of 10 pyramids, this included the warm-up and cool down. By 'pyramids', I was going by time, so we would do an exercise for 1 minute, then another for 45 seconds, then 30 seconds, 15 seconds, then back to 30 seconds; going up and down the time pyramid. For our warm-up and cool down, we did yoga poses and then various exercises for the pyramids in between. We started with leg pyramid, then cardio pyramid, then arms, then back to cardio; like that for a total of 8 exercise-based pyramids and 2 yoga-based pyramids.
Warm-up pyramid:
- 1 minute: cat/cow
- 45 seconds: thread-the-needle (left side)
- 30 seconds: child's pose
- 15 seconds: sitting up and leaning back with hands behind back on mat
- 30 seconds: child's pose
- 45 seconds: thread-the-needle (right side)
- 1 minute: cat/cow
Leg pyramid:
- 1 minute: side kicks (one side only)
- 45 seconds: squats
- 30 seconds: lunges (one side or alternating)
- 15 seconds: beaver butts
- 30 seconds: lunges (other side or alternating)
- 45 seconds: squats
- 1 minute: side kicks (other side)
Cardio pyramid:
- 1 minute: butt kicks
- 45 seconds: boy bands
- 30 seconds: plank jacks
- 15 seconds: burpees
- 30 seconds: plank jacks
- 45 seconds: boy bands
- 1 minute: butt kicks
Arms pyramid:
- 1 minute: bicep curls
- 45 seconds: shoulder press
- 30 seconds: tricep dips
- 15 seconds: arm circles
- 30 seconds: tricep dips
- 45 seconds: shoulder press
- 1 minute: bicep curls
Back to cardio pyramid (see above).
Abs pyramid:
- 1 minute: raggedy Anns
- 45 seconds: bicycle crunches
- 30 seconds: right side plank
- 15 seconds: plank
- 30 seconds: left side plank
- 45 seconds: bicycle crunches
- 1 minute: raggedy Anns
Back to cardio pyramid.
Glutes pyramid:
- 1 minute: donkey kicks (one side or alternate)
- 45 seconds: fire hydrants (one side or alternate)
- 30 seconds: bridge step-outs
- 15 seconds: hold bridge
- 30 seconds: bridge step-outs
- 45 seconds: fire hydrants (one side or alternate)
- 1 minute: donkey kicks
Back to cardio pyramid.
Cool down pyramid:
- 1 minute: lying supine, we stretched arms and legs away from each other (supta tadaka mudra)
- 45 seconds: hug knees to chest (apanasana)
- 30 seconds: supine twist, knees bent to one side, head turned to other side (jathara parivrtti)
- 15 seconds: happy baby (apanasana variation)
- 30 seconds: supine twist other side (jathara parivrtti)
- 45 seconds: hug knees to chest (apanasana)
- 1 minute: lie on mat with eyes closed (savasana)
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