08/11/2020 - valley -

AO: The Valley

When: 08/11/2020

QIC: Mama bear


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Fonda, sugar mama, canon, Ramsey, lace, Seinfeld, mama bear.


Despite the technical difficulties with my timer we still killed the dang thing!

1 min warm up

modified jumping jacks. Good morning to squats. Blast off planks

45 sec exercise we did a set of 8 exercises and then 30 sec rest

first set of 8: bear crawl position hold and shoulder tap. Squat to cross over heal tap. Curtesy lunge to hillbilly (45 sec on right side and 45 sec in left side) squat mat shuffle. Push up to Superman. Plank down to elbow plank to hip tap. Penguins.

bear hover to cross body twist. Narrow squat to high kick. Low squat raggedy Ann’s to calf raises. Tricep extensions. Right and left fire hydrants. Plank crunches (knee to nose) glute bridge to glute bridge extensions (hamstring runners). Reverse table top plank to pull through.


merkins. Zipper planks. Right and left reverse lung to high kick. Curtsey lunge pulse alternating sides. Right and left side lunges. BGS to air punch. In and out to rosalita. Bear crawl over to T rotation.

wide squat to calf raises. boat pose air punch. Single leg glute bridges (right and left) corkscrew in and outs. Side crunches. Bent knee ankle touch crunch. Reverse crunches.

cool down. Prayers and name O rama. Thanks ladies for giving it your all and being patient with my timer issues!


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