04/24/2021 - grove - Circuit Killer arms & legs

AO: The Grove

When: 04/24/2021

QIC: Killa


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Partly Cloudy, Mater, Sweatpants


Four pax showed up on a rainy Saturday morning to be better together!  Thankfully the dry erase board with the beatdown on it didn’t get washed away as I made my way inside Partly Cloudy’s garage. We were thankful for this garage to keep us dry!

We warmed up with some Michael Phelps, then we did 10 jumping jacks in cadence, and 10 butt kicks in cadence. We finished warming up with 15 knee circles one direction and then 15 the other direction.

The Thang: We started the beatdown with a 45 minute circuit to focused on our legs and arms. We performed each move for 60 seconds and rested between each move for 30 seconds. We ran through each circuit 3 times. In between each circuit we did a cardio exercise.

Circuit 1- Narrow squat with overhead press, plank with reverse row, weighted side lunge (repeat 3 times)

20 Jump squats

Circuit 2- Sumo squat with weighted lateral arm raise, reverse lunge with bicep curl, squat with weighted front arm raise (repeat 3 times)

10 froggers

Circuit 3- Overhead tricep extensions, squat with side leg extension (alternating legs), deadlift to hammer curl, to overhead press (repeat 3 times)

20 mountain climbers

After the circuits were complete, we hit our mats to do some ab exercises. We did 30 reverse crunches, 60 bicycles, 30 sit ups, 60 flutter kicks, 30 toe touches, and 60 penguins. We had 4 minutes to spare so we decided to stretch instead of doing more abs. We finished with our COT and name-o-rama. What a great way to start a rainy Saturday with FIA friends!!








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