Ring Around the Workout

 A.O.: NorthWEST 

TIME: Tuesday, August 16, 2022

Q: Homegirl

PAX: Mouse, Yachty, Minnie, Daisy, Pinkie Chef, Pop Art, Rainbow Sprinkles

The THANG: 

Warmup...Stretch at your leisure as I explain the rules of the game.

Ring Around the Workout

Start with 1 exercise and do 20 reps.  After each exercise, run/walk/jog/sprint around the circle.  Go to next exercise.  Repeat 20 reps and run around the circle to the NEXT exercise. Once you make it around the exercises back to your original spot, that makes ONE SET.  Complete 3 sets (or as time allows).

Exercises:

1.       Fire Hydrants

2.       Glute Bridges

3.       Step-Up Lunges (5 per leg)

4.       Plank Jacks

5.       Upright Rows (with weights)

6.       Bicep Curls (with weights)

7.       Reverse Crunches

8.       Raggedy Ann’s

9.       Imperial Walkers

10.   Squats

After Each Set, complete these yoga stretches:

Yoga set 1:

·         Child’s Pose

·         Downward Facing Dog

·         Pigeon Pose

·         Cat/Cow

·         Thread the Needle

Yoga set 2:

·         Lay on back, stretch like a pencil

·         Hug knees to chest

·         Relaxed Twist

·         Figure 4 stretch

·         Sitting on bottom, left leg straight, right knee bent, left elbow on right knee, look behind to the right side, pushing with your left elbow to extend the stretch.  Switch.

·         Seated Forward Fold

CLOSING: C.O.T., Announcements, and Prayer....I FORGOT THE STINKING PICTURE AGAIN, Y'ALL!