From Top-to-Bottom

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Friday, January 6, 2023

The Breakfast Club

AO: The Woodshed

Q: The Force

PAX: Dough Girl, Queen Bee, Captain Camo

The Thang: Today we worked our whole bodies from top to bottom. The warm up consisted of arm circles with good mornings, cherry pickers, and a walk around the church. The workout consisted of 7 exercises in each set for 45 seconds on, 15 second rest, for a total of 4 sets. We worked arms, abs, butt, and legs. We used weights for our arm exercises and they consisted of:

  • plank
  • tricep dips
  • bicep curls
  • pizza servers
  • shoulder press
  • tricep kickbacks
  • bent over chest flies
Next we moved onto working our abs. These exercises consisted of:

  • raggedy Anns
  • side crunches (left)
  • side cruncess (right)
  • Russian twists (with weights)
  • LBCs
  • lower leg lifts
  • bear plank
We moved down to working our butts with these exercises:
  • glute bridge with weight
  • table toe taps (left)
  • table toe taps (right)
  • alternating fire hydrants
  • sit backs
  • alternating donkey kicks
  • prone glute flex
We ended our full body workout with leg exercises:

  • high lunge pulses (left)
  • high lunge pulses (right)
  • calf raises
  • high knees
  • inner thigh lifts (left)
  • inner thigh lifts (right)
  • squats
We stretched a little for our cool down with thread-the-needle (cakravakasana parivrtti) and down dog pedals into pigeon pose (ahdo mukha svanasana into eka pada rajakapotanasana). 

The ladies and I were cracking up so much during this workout! I don't think there's a better group to work out with than FIA Lenoir County. I really enjoyed being with them this morning! Thanks!

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