Legs - Arms - Abs

on

 


AO: The Breakfast Club

Time: 5:00AM, Monday, December 20, 2021

Q: Home Girl

PAX: Dough Girl, Warrior, Captain Camo

The Thang: Legs - Arms - Abs

 

Warm up:

  • ·         Windmills
  • ·         Cherry Pickers
  • ·         Good Mornings
  • ·         Arm Circles Forward/Backward
  • ·         Arm Stretches
  • ·         Shoulder/Neck Roll
  • ·         Butt Kicks
  • ·         Jumping Jacks
  • ·         Walk Around the Parking Lot

 

Workout:

1.      Around the World – LEGS

·         10 Forward Right Lunges

·         10 Right Side Lunges

·         10 Squats

·         10 Reverse Right Lunges

·         10 Reverse Left Lunges

·         10 Jump Squats

·         10 Left Side Lunges

·         10 Forward Left Lunges

2.      Arm-ageddon – ARMS

·         25 Arm Circles Forward

·         25 Arm Circles Backward

·         25 Touchdowns

·         25 Press Togethers

·         25 Overhead Press

·         Give yourself a BIG OL Michael Phelps HUG!

3.      “Captain Thor” – ABS (1:5 Ratio)

·         1 Big Girl Sit Up/5 Russian Twists

·         2 Big Girl Sit Up/10 Russian Twists

·         3 Big Girl Sit Up/15 Russian Twists

·         4 Big Girl Sit Up/20 Russian Twists

·         5 Big Girl Sit Up/25 Russian Twists

*If there is time, INDIAN RUN around the church*


Repeat workout all the way through


Cool Down:

  • ·         Child’s Pose
  • ·         Downward Dog
  • ·         “Scoop” into Upward Dog
  • ·         Downward Dog
  • ·         “Scoop” into Upward Dog
  • ·         Cat/Cow
  • ·         Thread the Needle
  • ·         Pigeon Pose…both legs
  • ·         Stand…Breathe hands up and around as you exhale
  •         Breathe hands up and around as you exhale down into Rag Doll

Closing: Circle of Trust, Sing Happy Birthday to Warrior, eat a yummy peanut butter ball from Capt. Camo, pray!  

dj


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