AO: The Treehouse
TIME: Wednesday, May 31, 2023 @ 8:30 a.m.
Q: Homegirl
PAX: Ship Shape, Hurricane, The Force, Mosaic, and Vitamin C!
The THANG:
Playdate Dance Party! We were NOT about to let a little drizzle stop us from our dance party workout!
Warm up:
What’s a Dance Party without some balloons? Standing 3 feet in front of your designated
cone, “bop” balloon in the air, run back to the cone and run forward “bopping”
it in the air again…repeating until the duration of the song….“MmmmmBOP!”..or
the wind carries the balloon over the fence, OR it pops in the ground, OR you’re
just completely out of breath!
Workout:
Complete designated exercise at appropriate time of the
song.
Song #1: Church Clap…led by Rainbow Sprinkles and Mario.
Song #2: Bring Sally Up… Instead of Squatting we did glute
bridges with bands…instead of going “up”, we went “down” and vice-versa
stretching those bands in and out while “up”.
Song #3: What Does the Fox Say?...LBC’s during the verses
and Bicycle Crunches during the chorus.
Song #4: Thunder… Hold plank until you hear the word “thunder”…where
you do a plank jack.
Song #5: The Roof is on Fire…Keep arms above shoulders in
whatever arm exercise you want.
Song #6: Tootsie Roll… When you hear “tootsie roll” – knees
in and out…When you hear “Left, right, front, back” – Do as he says! …When you
hear “slide” – SLIDE back and forth …When you hear “Whoop” – lean back bringing
one knee up to balance…switching legs with each “whoop”…When you hear “dip” –
Squat…During the Verses – Good Mornings
Cool Down:
·
Standing, breath in and stretch up…exhale down
into a forward fold…spinal roll back up.
·
Downward Facing Dog
·
Lunging Hamstring Stretch RIGHT LEG (Legs
straight)
·
Spider Man Stretch RIGHT LEG (bend right knee
into a long forward lunge)
·
World’s Greatest Stretch RIGHT LEG (while in
Spider Man Stretch, reach arm straight up, looking toward the sky…Right leg,
Right arm)
·
Repeat last 3 with LEFT LEG
·
Downward Dog into Pigeon Pose
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