05/10/2022 - den - Lean Legs and Toned Abs
AO: The Den
When: 05/10/2022
QIC: Spartan
PAX:
Number of Pax: 11
Number of FNGS: 0
Pax Names:
Choo Choo, Straight Shooter, Aquamarine, Bourbon, Semper Fi, Caliente, Foster, Partly Cloudy, Rise Up, Belles, Spartan
BackBlast:
Ten lovely ladies joined me this morning for a lovely set of pyramid workouts. We focused on our legs and abs this morning.
We warmed up with some arm circles, swimmers and toy soldiers in cadence. Then we got started.
The thang…
Lean Legs
Run/Walk short lap
20 squats
30 lunges (sets)
40 calf raises
50 second chair sit
100 jumping jacks
run/walk short lap
50 second chair sit
40 calf raises
30 lunges (sets)
20 squats
Toned Abs
run/walk a short lap
20 LBC
30 bicycles (sets)
40 second plank
50 Russian twists
60 leg lifts
70 glute bridges
Run/Walk short lap
60 flutter kick (sets)
50 Russian twists
40 seconds plank
30 bicycles
20 LBC
Run/Walk short lap
We finished with 3 minutes left so we stretched. We circled up for COT and nano-rama.
