Bands & Weights Beat Down

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Wednesday, August 31, 2022

The Breakfast Club

AO: Tanglewood Church

Q: The Force

PAX: Jiminy (Respect), H20 (Respect), Recruiter (Double Respect), Queen Bee (Respect), Preach (Respect), KickBack, Break Out, Green Thumb, FitBit (and Little Bit), Dough Girl 

The Thang: We started with a warm-up lap walking around the church parking lot. Then we came back to our mats to do some wide-leg stretches (prasarita padottansana), cherry pickers, and arm circles. Then we moved into the meat of the exercises which was a bands and weights beat down where we alternated between exercises with bands and weights; some had both. We completed a total of 16 exercises working for 30 seconds on, 15 second rest. The exercises were:

  • Side shuffle with band and weight (optional) and jumps
  • left leg side abduction with band 
  • right leg side abduction with band
  • squats with band

Then we switched to weight exercises:

  • bicep curls
  • shoulder press
  • pizza servers
  • tricep kick backs

We switched back to bands:

  • lying right side leg raises 
  • lying left side leg raises
  • donkey kicks right side
  • donkey kicks left side

Back to weights:

  • squat punches with weights
  • hammer curls
  • Russian twists with weights
  • chest flies
We completed 2 full sets of the above exercises and then moved on to walking and then sprints. We walked to the 2nd light pole, sprinted to the 3rd light pole and turned around and sprinted back to the 2nd light pole, then walked to the 1st light pole. All that was 1 rep, we completed 5 rounds of walking/sprints. We cooled down with another lap around the church parking lot. We ended with COT, prayer and picture. The ladies were amazing, as always, and did a wonderful job! Thank you!

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