At The Den with my sister

At The Den with My Sister, aka Cardio with a Kick, II: (mat only used for pushups in round 2, burpees in round 3, and ab section at end)   11/27/18

Cold & Windy at The Den

Q: Tiny Dancer  other PAX: Wonder Woman, Chocolate Chip, Partly Cloudy, Touchdown, Straight Shooter, Board-O, and FNG Brittany Jemmoua (Tiny Dancer’s Sister! <3), now Duracell – a very fitting nickname indeed, she shares her life, light, & energy with us wherever she is, and is always On The GO! – WELCOME! So glad you came to check it out. <3

Warm up:  Ran two 1/2 laps to warm up…  OK, 1 1/2 lap and 1 1/4 lap.

& 10each: Chair squat, Sumo squat with sun salutation arm thing, Toy Soldiers, Slow ham/glute stretch ?through tunnel?


-Round 1: 60 seconds work & 10 seconds rest, with 60 seconds rest between courses (24min)

Course 1:

Soccer feet with running arms (use hand weights for “curb” or bring cinder blocks)

Fast Feet with punching arms (Channel inner Rocky)

High knees with jack arms

Snowshoe legs and arms

Zumba cross body bicycle crunch (cross body elbow to knee while jumping)

Heel tap with Kayak arms

Course 2:

Squat jumps with knee slap

Tricep Dips

Jumping Lunges

Pushups (try decline! Modify w/ incline)

Alternating forward/reverse lunges (L-forward, L-back, R-forward, R-back)

Alternating Curtsy Lunges with 1 hallelujah b/t

Course 3:

Grand Battement – R leg: Front, Side, Back, Side…

Grand Battement – L leg: Front, Side, Back, Side…

Clock Torso stretch/Ab workout – reach arms up high to Noon, and go clockwise till 3, turn and face floor, continue to 6,…9,12. Reverse direction, continue.

Lunges with Left leg on bench first

Lunges with Right leg on bench first


Abs: Koumaya Abs (6 minutes) – “Belly Button to spine. Close the ribs. Long Neck. Start with a crunch”


COT & Nameorama.  It was cold & windy so we got it done and got out of there 6:15 on the cold nose!

Originally posted to FiA Nation

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