Hump Day Pump Day

 

AO: The Woodshed

Q- @Home Girl

PAX: The Force, Treble, Dough Girl, Warrior

The Thang:

Warm Up:

• Head/Neck Role

• Shoulder Role

• High Knees – 50x

• Windmills

• Michael Phelps (arms out then HUG!)

Workout:

• TRIPLE NICKLE (Base -> Pole -> Base -> Pole…Repeat 5 laps)

➢ Pole – Rocket Squats (Squat and hold 4 sec/JUMP on 5…repeat 5x)

➢ Base – “Happy Jacks” (5 Jumping Jacks/2 Jump Squats)

➢ Repeat Base/Pole exercises 5x)

• Lindsay Lohan (lay on mat feet turned out/arms out wide) …Breathe/Rest

• RING OF FIRE – Start in a circle…Q starts…holds plank while everyone else planks in a wave around the circle until meet back at Q…Switch exercises…**Hold plank when finished and wait for it to come back to you**)

➢ 5 Shoulder Taps

➢ 5 Peter Parker 

➢ 5 Bridge/Narwhals (left legs)

➢ 5 Bridge/Narwhals (right leg)

• Lindsay Lohan…Breathe/Rest

• “What Does the Fox Say”

➢ Verse – Indian style LBC’s

➢ Chorus – Bicycles

• “ARM-aggedon” to the song “All I Do is WIN” 

• Lindsay Lohan…Breathe/Rest

 

Cool Down:

• Arms and Legs straight up and down like a pencil…feel the stretch...breathe

• Sit up on bottom…touch toes…stretch

• Legs out side to side…stretch once to right (left arm overhead/right hand touching right foot/ankle/knee) …switch to left side (right arm overhead/left hand touching left foot/ankle/knee)

• Thread the Needle

• Cat/Cow

• Child’s Pose

• Stand…Breathe…Inhale arms up and exhale down and hang like a “Ragdoll”

 

*If extra time…take lap around parking lot or church*