08/27/2022 - foxtrot - A morning with Sally, Bruce, Fergie, & Aiken
AO: Foxtrot
When: 08/27/2022
QIC: Semper Fi
PAX:
Number of Pax: 7
Number of FNGS: 0
Pax Names:
Upstate, Love, Straight Shooter, Von Trapp, Tiny Dancer, Semper Fi
BackBlast:
This morning we did a Bruce Lee & Aiken Legs routine, with 2 song challenges sprinkled in. I had a 3rd planned, but it has push ups as one of the moves, and after the Lift beatdown yesterday, my triceps were not gonna have it. So the Salt N Pepa push it song challenge will have to be another day!
Bruce Lee
20 reps or sets, 6 ab exercises. Lap after each round. 6 rounds.
1. Russian twists
2. In & outs
3. Flutter kicks
4. Rev crunch
5. Penguins
6. Bicycle crunch
We stopped mid way to do London Bridge glute bridge challenge. During song marching figure 4 glute bridges and during chorus glute pulse.
Back to Bruce!
After that we did Sally Squat challenge. Never gets any easier, no matter how many times we’ve done it.
Sally got us primed for Aiken Legs.
20 reps each:
Squats
Lunges
Jump squats
Jump lunges
All 20 of each exercise done in succession, no breaks. Small rest after each cycle and rise and repeat. We got through it 3x.
This beatdown I’ll be feeling for a few days. Hope you have a wonderful weekend ladies. I always love starting my day with you.