05/28/2022 - grove - Burnin’ Booties

AO: The Grove

When: 05/28/2022

QIC: Walker


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Partly Cloudy, Caliente, Whole Coconut, Birdie, Bourbon and myself (Walker)


Goooooooood Morning! Today we worked out those Georgia peaches and abs, just in time for swimsuit season and pool days this weekend. We started with a warmup recommended by my husband from when he did Jiu Jitsu, 5 SUPER push-ups, which entailed inch-worm out, up downs, push-up, downward dog, under the fence and inch-worm back up. That’s ONE REP. ha! We did 5 and then got on with some quad stretches, deep squat openers and leg swings. Our bodies were nice and mobile by then, so we started our workout!


Tabata workout; 45 seconds on / 15 seconds off

  1. Glute bridge
  2. Glute bridge w/hip abductions (with bands)
  3. Donkey toe tunches 😉 (I accidentally kept saying tunches instead of touches)
  4. Fire hydrants (L)(R)
  5. Fire hydrant leg circles (L)(R)

-1 Minute Rest-

  1. Sumo squat pulses
  2. Lateral lunge w/weights (L)(R)
  3. Floor lying hamstring curl w/DB
  4. Lying leg circles w/bands (L)(R)
  5. DB Deadlifts

-Run a lap w/ last section (set out cones) increased speed or sprints-

  1. Calf raises
  2. Butt kicks
  3. Pretend jump rope
  4. Merkins
  5. Chest press

-30 second rest-

  1. BGS (Big Girl Situp)
  2. Flutterkicks
  3. Russian twists
  4. V-ups
  5. Reverse bicycle

-Run a lap w/ last section (set out cones) increased speed or sprints-

Repeat x 2

We got through it twice. Circled up for CoT, said prayers for all those healing and looking for better news, and prayed for the world. I hope everyone enjoys their long weekends with their families/friends and remember what this weekend is all about! School is officially out so, HAGS 😉 See yall next week!


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