11/19/2019 - den - Interval Combos on Repeat

AO: The Den

When: 11/19/2019

QIC: Whole Coconut


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Rise Up, Chocolate Chip, Rescue, Straight Shooter, Wilson, Blue Belle, Smooth Operator, Killa, Partly Cloudy


Thankfully it was dry this week out at The Den, but the chilly air and breeze reminded us that cold weather is here for a while. 9 other PAX rolled outta bed this morning to join me for burning off a cake hangover. It was chilly so we got right to work at 5:30.

The Thang:

Warm up- arm circles forward and back, Michael Phelps, windmills IC, through the tunnels IC

For the main workout I recycled a beatdown I led out at The Thicket back in the summer. We did combos of exercise pairs, alternating every 48 seconds between the pairs with 12 seconds to set up for the next exercise for a total of 6 minutes. This means we did each pair of exercises for 3 rounds.

Here are the combos:

Squat jumps + Mountain climbers

Squats + Push ups

Jumping Jacks + Skaters

Planks up/downs + Alternating side lunges

High knees + Toy soldiers

Bicycles + LBCs

We closed out with COT plus name-o-Rama to get our Tuesday going. We ran outta time before completing all the planned combos, but the mumble chatter was high so hopefully everyone got the beat down they needed!

Have a great Tuesday ladies! Thanks for joining me! ❤️



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