08/13/2021 - hideout - Bands, Bands, Bands at the Hideout
AO: The Hideout
When: 08/13/2021
QIC: Inspector Gadget
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Southern Charm, Chef, True Crime, Journey, Prada, Raptor, Kona, Caddy Shack, Zzzs, Inspector Gadget
BackBlast:
I was the LIFT Q but the regular beatdown Q had a family emergency that required her attention at home so we did a combination workout today. The beatdown I created was focused on strength training using resistance bands with no cardio. For the ladies who wanted some cardio, I had them run laps after each round of exercises instead of holding plank with the LIFT ladies and they ended up getting in about a mile of running. It actually worked really well and I loved that we were all together! This was an awesome but tough workout and brought out lots of mumble chatter and I think a few tears, LOL. This was my first time Qing a band workout and I will definitely be bringing them back again.
The THANG:
Round 1: Lateral Banded Walk (10 out & 10 back) followed by 10 Merkins; decreasing by 1 & repeating until finishing 1 Merkin
~45s Full Plank Hold (with added leg lifts as an option) or Take a Lap~
Round 2: Banded Glute Bridges (10) followed by Glute Bridge Hold with Banded Hip Abduction (10); decreasing by 1 & repeating until finishing 1 Hip Abduction
~45s Elbow Plank Hold (with added leg lifts as an option) or Take a Lap~
Round 3: Banded Clamshells (10 left & 10 right); decreasing by 1 & repeating until finishing 1 set
~45s Left Side Plank Hold (with added leg lifts as an option) or Take a Lap~
Round 4: Standing Leg Abductions (10 left & 10 right); decreasing by 1 & repeating until finishing 1 set
~45s Right Side Plank Hold (with added leg lifts as an option) or Take a Lap~
Round 5: Partially Banded Bat Wings Arm Routine (20 slow & controlled Arm Circles Forward, 20 slow & controlled Arm Circles Backward, 20 Banded Seal Claps, 20 Banded Overhead -Claps, 20 Chicken Wings, 20 Hallelujahs & 20 Banded External Shoulder Rotations) followed by Banded Standing Side Crunches (10 left & 10 right decreasing by 1 & repeating until finishing 1 set)
~Light Stretching or Take a Lap~
By the end of this beatdown, we were all sweating & I’m pretty sure some of us were already feeling it! We finished with COT & NOR. It was a great morning spent with some amazing ladies!!
