08/03/2022 - lair - Full body Time Bomb Tabata

BackBlast:

Nice to be back at it. I’ve had a bit of a break because of well, you know….life.  But nothing makes me happier than starting my day with these awesome ladies.

We did a time bomb tabata.  After a quick warm-up we got started.

The Thang –

Legs:

1 min – wall sit

45 sec – leg pulse

30 sec – curtsy lunges

15 sec – jump squats

30 sec – side lunges

45 sec – leg pulse

1 min – wall sit

RUN UP THE STAIRS, AROUND THE LIGHTPOST AND BACK

Arms:

1 min – bicep curls

45 sec – overhead press

30 sec – jello shooters

15 sec – merkins

30 sec – jello shooters

45 sec – reverse fly

1 min – hammer curls

RUN UP THE STAIRS, AROUND THE LIGHTPOST AND BACK

Abs/core:

1 min – plank

45 sec – dead bugs

30 sec – Russian twists

15 sec – crunchy frogs

30 sec – in and outs

45 sec – big girls situps

1 min – plank

RUN UP THE STAIRS, AROUND THE LIGHTPOST AND BACK

cardio:

1 min – skaters

45 sec – squats

30 sec – flutter kicks

15 sec – mountain climbers

30 sec – bicycles

45 sec – squats

1 min – skaters

(squats aren’t cardio, I pulled an audible and replaced what I had with squats.  It was way to humid to do 45 sec of jumping jacks)

RUN ANOTHER LAP

We finished up with 1 min left to stretch.  I was nice to see my girls after a few weeks.  We circled up for COT and prayed for healing, sanity, and safety of our FiA sisters.

Until next time girls!