Full Body #23

 

AO: Northwest School

TIME: Tuesday, January 3, 2023 at 5:30

Q: Home Girl

PAX: Mouse and Justice

The THANG:  2023 Full-Body Workout!

Warm-Up: 20 Seconds of each

·         Windmills

·         Cherry Pickers

·         Matt Taps

·         Good Mornings

·         Raggedy Annes

 

Workout…Do 23 reps per exercise per set.

LEGS/Cardio:

·         Boy Band Squats

·         Walking Lunges (with or without weights)

·         Butt Kicks (Hard Count)

·         Jumping Jacks

·         Palates Leg Circles (23 each leg)

Abs:

·         Ankle Biters (Hard Count)

·         Russian Twists (Hard Count)

·         Pull-Pull Switch (Hard Count)

·         Plank Shoulder Tap (Hard Count)

·         Palate’s 100’s (23 count)

Arms:

·         Chest Flies (with weights)

·         Shoulder Press Up’s (with weights)

·         Lateral Raise (front to side) (with weights)

·         Biceps (with weights)

·         Hallelujahs

Glutes/Hips:

·         Glute Bridge

·         Beaver Butts

·         Fire Hydrants (23 on each side)

·         Toe Taps (23 on each side)

·         Clam Shells (23 each side)

  

Back:

·         Swan Prep (Lie on the mat face down. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Legs together, press your forearms and hands into the mat to support a long upward arc of the upper body.)

·         Spine Stretch Forward (Seated, legs out, slightly apart, elongate spine as you reach arms straight forward and back again)

·         The Saw (Seated straight up, legs apart slightly, Arms out in a T…Reach Right hand to Left Foot and Back…Switch)

·         Swimmers (Hard Count)

·         Rolling Like a Ball

 

Cool Down:

•                     Child’s Pose

•                     Cat/Cow

•                     Thread the Needle

•                     Downward Dog

•                     Petal calves in DD pose

•                     Upward Dog

•                     Pigeon Pose

•                     Seated forward fold

•                     Spine Stretch

•                     Butterfly

•                     Figure 4

•                     Relaxed Twist

•                     Stand, inhale arms up…exhale fold over

CLOSING: Prayer and Pic!