08/24/2021 - den - LIFT AMRAPs with Bands
AO: The Den
When: 08/24/2021
QIC: Partly Cloudy
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Whole Coconut, Spartan, Straight Shooter, Smooth Operator, Shrinky Dink, Rise Up, Choo Choo
BackBlast:
It was a lovely sweltering August morning at The Den. Thankfully 7 other wonderful ladies showed up to sweat it out with me today. We gathered on the sidewalk with our heavy weights, mats, and resistance bands!
We warmed up our bodies with arm circles, gorilla swings, gate swings, and a fun game of Would You Rather (my favorite). If you’d rather the first option, you did grapevine to the left. If the second option was your jam, you power skipped to the the right.
– Spring or Fall
– Christmas or Halloween (love you Whole Coconut and your Halloween loving self)
– Mountains or Beach (unanimous- Beach!)
– Window Seat or Aisle
– PJs or Dress Up (PJs for the win)
– Legs or Arm workout
– Tacos or Hibachi (Choo Choo says BOTH!)
– Chicken salad or Tuna Salad
After our laughs and exclamations, it was time to work. We did 4 AMRAPs.
Legs : 8 Minutes with Bands
10 Squats
10 Sumo Squats
10 Side Pulse Left
10 Side Pulse Right
10 Standing Donkey Kicks
Arms: 7 Minutes
10 Bicep Curls
10 OH Press
10 Upright Rows
10 Left arm only row
10 Right arm only row
Abs: 6 Minutes
10 Wilsons
10 Bourbons
10 Cross Crunches Left
10 Cross Crunches Right
10 Pretzel Crunches
Back to Legs with Bands: 7 Minutes
10 Lying Side Leg Raise Left
10 Lying Side Leg Raise Right
10 Clamshells Left
10 Clamshells Right
10 Rosalitas
We finished up with one round of the following – no AMRAP this time. We were out of time!
10 Skull Crushers
10 Chest Flys
10 Chest Presses
10 Lying Around the Worlds
10 Lying Scarecrows
We stretched, snapped a pic, and circled up for prayer. We threw out several prayer requests – there is so much going on. From the loss of loved ones, to surgeries, strokes, and covid, to praises for clean scans. God has a handle on it all. We just have to pray. And that we did, followed by name-O-Rama. It was another great LIFT session! Thanks for joining me!
