07/06/2022 - mill - Legs, Legs, Arms and did I mention, Legs?
AO: The Mill
Number of Pax: 3
Number of FNGS: 0
Beakers, Bravo, Pilgrim
Three ladies started their day off strong at the Mill. We completed three different circuits in the heavy humidity we call Georgia.
Warm up with 60 seconds each of jump rope and heel to toe rolls.
30 seconds of each: single foot hop (right), single foot hop (left), plyo sumo squat, scissor jacks, reverse lunge to front kick (right), reverse lunge to front kick (left), curtsy lunge, skaters, squat hops
With legs on fire, we changed course and worked the arms next, with a splatter of abs.
20 reps of each: back W’s, chest flyes, around the world arms, in and out biceps, overhead extensions, hollow rocks and oblique crunches
60 seconds of jump rope with high knees and heel to toe rolls.
30 seconds of each: shuffle pick up, jumping jacks with overhead arms, cross jacks, plyo sumo squat with criss cross, imperial squat walkers with hop at the top, plyo side lunge, reverse lunge with hop at top, 180 jump squat
We had about 10 minutes left so we walked a long lap and then spent the last 4 minutes stretching.
We ended with a COT, picture, names and farewells until the next time. Thanks for joining me!