It was the first day of school for Cherokee County so our regular crew was split between getting kids ready at home- and squeezing in a workout before the craziness began! Get your sanity where you can mamas! Many of you were missed, but we got to welcome an FNG today as well as a few new faces to the Union. We had lightning in the distance, but only had a few sprinkles of rain which really could have been more useful if they were heavier because the sweat was DRIPPING. Come on fall. We are all sick of this summer humidity.
ANYWAYS. We warmed up with our normal large loop, but threw in some power skipping and high skipping just to change it up a bit. Then we moved on to a new routine that is officially named Dime a Dozen and made it into the Lexicon today! Thats a Bingo Box this month ladies! Let’s get creative!
AMRAP. Set a timer for 12 minutes. Move through a series of 5 exercises (cardio, legs, push, pull, abs). Each exercise is repeated in 10 reps. See how many rounds of the 5 exercises you can get through before time is up!
Round 1 (12 minutes AMRAP):
Side to side weighted squat hops (10 reps)
Weighted squats (10 reps)
Y press (overhead press out into a Y like a cheerleader) 10 reps
Bent over rows (10 reps)
Reverse crunch with a twist (10 reps)
Once time was up, we did an arm complex of 10 reps all together. Palms facing back, hammer curl the weights together. Press them overhead. Bend elbows back into an overhead tricep press. Bring arms down, supine curl. Thats 1.
Next, we did HIIT sprint intervals. 20 second sprint. 10 second walk. Repeat 8 times.
Round 2 (12 minutes AMRAP):
Weighted Sumo Squat Cross hops (10 reps)
Weighted Sumo Squats (10 reps)
Push Ups (10 reps)
Renegate Rows (10 reps)
Leg Raises ( (10 reps))
Once time was up, we repeated the arm complex above for 10 reps.
Next, we just jogged a lap for sake of time
Round 3 (12 minutes AMRAP):
Weighted alternating lunge hops (10 reps)
Deadlifts (10 reps)
Bicep Curl to Press (10 reps)
Upright Rows (10 reps)
BGSU (10 reps)
Ideally, we would have done the arm complex one last time, and done a HIIT sprint one last time, but we just couldn’t squeeze it all into the hour! We had a mid workout name-o-rama where we got to welcome Greyhound to the group as well as share prayer requests. Big big praises for Diggity Dogg’s sweet Caroline! Another new Monday. Another new week. Way to start it right ladies!