07/16/2021 - hideout - B.I.R.T.H.D.A.Y LIFT

AO: The Hideout

When: 07/16/2021

QIC: Anchor


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Blessings, Stitch, Tiny Dancer, Royale, Bulldog, Journey, Anchor


We started our new LIFT workouts with a bang! We celebrated Raptor’s 39th birthday LIFT (Low Impact Fitness Training) style. Here was our thang BIRTHDAY style!

Warm up – gentle stretching

39 reps of each exercise completed together with a 39 second chair or plank hold between sets

B – Bicep curls 4 count (down-center-up-center)

  • Hold Chair

I – Inner thighs – standing side leg raises

  • Hold Chair

R – Rows, bent over focusing on trap muscles

  • Hold Chair

T – Toe taps with lift (hold chair, extend one leg back, tap toe and lift, return to chair and reverse)

  • Hold Chair

H – Holy Hells (laying leg lifts with overhead extensions)

  • Hold Plank

D – Dolphin dips

  • Hold Plank

A – A bridge lift with weights on hips

  • Hold Plank

Y – Yoga Burpees


I hope everyone enjoyed our workout! I loved meeting all of the new faces at the Hideout and I look forward to seeing you all again!

And happy B.I.R.T.H.D.A.Y Raptor!!


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