05/12/2022 - foxtrot - HIIT Me Baby One More Time

AO: Foxtrot

When: 05/12/2022

QIC: Inspector Gadget


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Partly Cloudy, Shrinky Dink, Bourbon, Foster, Aquamarine, Belles, Choo Choo & Inspector Gadget


This has been a crazy busy week at work for me so I’ve missed all the beatdowns but I was so thankful to get out there with my FiA ladies this morning. I needed to relieve some stress & didn’t feel like counting so I planned a beatdown with some HIIT training.

We warmed up with some Sun Gods (forward & backward), Michael Phelps, Toy Soldiers (IC), Through the Tunnels (IC) & Tumbleweeds (IC). Then we got started on the Thang.

The Thang: Tabata style 20 sec work, 10 sec rest with 4 exercises each round.  Each round x2, then take a lap. After 5 rounds & 5 laps we ended with a Abs Tabata with 6 exercises 20 sec work, 10 sec rest x2.

Round 1:

  1. Crockpot Squats
  2. Inchworm with a Jump
  3. Kangaroos
  4. Mt. Climbers with a Push-Up

Round 2:

  1. Around the Worlds
  2. Monkey Humpers
  3. Shoulder Taps
  4. Jumping Jacks

Round 3:

  1. Buttkicks
  2. Up Right Rows
  3. Heisman’s
  4. Goal Post to OH Press

Round 4:

  1. Narrow Squats
  2. Overhead Tricep Extensions
  3. Speed Skaters
  4. Lateral Raises

Round 5:

  1. High Knees
  2. Front Raises
  3. Curtsy Lunges
  4. Bent Over Chest Fly

ABS Tabata

  1. Big Girl Sit Ups
  2. Hello Dollies
  3. Reverse Crunches
  4. Flutter Kicks
  5. LBCs
  6. Russian Twists

We circled up for a picture, NOR & prayers. It was a great morning! It was just what I needed after this long week.


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