1776 AM RAP...Happy 4th on the 5th!

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AO: The Treehouse

TIME: Wednesday, July 5, 2023 at 8:30 

Q: Home Girl

PAX: Free Style, Hurricane, The Force, Detective, and many little pax! 

The THANG: 

Warm Up:

·         Arm Circles

·         Windmills

·         Cherry Pickers

 

Workout:

Do the Specified number of reps per exercise and repeat for the duration of each song.

 

Born in the USA

·         1 Star Jack

·         7 Pendulum Lunges R

·         7 Pendulum Lunges L

·         6 Squats

 

American Woman

·         1 Star Burpee

·         7 Raggedy Anne’s

·         7 Plank Shoulder Taps

·         6 Mountain Climbers

 

Jack and Diane

·         1 Star Jack

·         7 Side Lunges R

·         7 Side Lunges L

·         6 Push Ups

 

Firework

·         1 Star Burpee

·         7 Arnold Press with weights

·         7 Bicep Curls with weights

·         6 Curtsey Lunges

 

Fourth of July

·         1 Star Plank Jack

·         7 Lat Raises - Front with weights

·         7 Lat Raises - Side with weights

·         6 Goblet Squats

 

Independence Day

·         1 Star Burpee

·         7 Weighted Punches R

·         7 Weighted Punches L

·         6 Russian Twist


Cool Down: YOGA:

  •  Standing tall, inhale stretch up and exhale around to praying hands. Repeat.
  • Standing tall, inhale stretch up and fold over like a taco....hang for a couple breaths. Repeat.
  • Downward Dog
  • Pigeon Pose
  • Thread the Needle
  • Seated fold
  • Seated Twist
  • Relaxed Twist 
  • Corpse Pose
CLOSING: Announcements, Prayer and Pic! 

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