Arm and Hammer Time!

 

AO: Northwest School

TIME: Tuesday, September 20, 2022 at 5:30 

Q: Home Girl

PAX: Minnie, Cover Girl, Ace, Rainbow Sprinkles

The THANG: 

Arm and Hammer Detergent Scrub Down!

Warmup:

·         10 Cherry Pickers

·         10 Leg Swings – each side

·         10 Good Mornings

·         Stretch arms however

The Thang…Let’s have some fun!

Arm and Hammer Tabata with Detergent (or weights):
6 Rounds of 45 second workout and 10 second rest between exercises.

1.       Hammer Curls

2.       Bend over Rows

3.       Press Backs

4.       Triceps Dips

5.       Jello Shooters

6.       Skull Crushers

Partner\Team Sprint Relay Race:
With Detergent on far side of relay, you and your partner take turns at starting line racing to the Detergent and completing each exercise listed.  Once one exercise is complete by BOTH racers, you move on to the next exercise…Repeat BOTH racers again and move to next exercise.  While one racer is completing exercise, the other racer is holding Plank (modify as needed) until they return.

Exercises to be completed at far end of Relay: (10 of each)

1.       Surrenders (holding detergent in air)

2.       Toe Tap (one count on either side around the detergent.  1…1, 2…2, 3…3, etc)

3.       Goblet Squats (holding detergent between legs)

4.       Hoola Hoop Quick Step 

Musical Russian Twists:
Pass Detergent in circle while holding up in Russian Twist position…when the detergent gets to you, you pass quickly to the next,  If music stops when you are holding the detergent, you have to step out of the circle doing jumping jacks until the next is out. Each one “out” joins in on the jumping Jacks until there is a winner!

CLOSING: Announcements, Circle of Trust, Prayer, and PIC!