08/04/2021 - arena - LIFT workout
AO: The Arena
When: 08/04/2021
QIC: Neutral
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Hairspray, sketch, rook, Cali, sunny
BackBlast:
Our Routine:
Tabata Warm-up:
20 sec. imperial walkers/10 sec rest
20 sec grapevine shuffle/10 sec rest
20 sec low impact jacks/10 sec rest
20 sec low impact high knees/10 sec rest
(repeat 1 more time)
Strength sets:
Legs (3 times per round)
10, squats, 10 lateral lunge with deadlift, 10 glute bridges, 8 reverse lunge left leg, 8 reverse lunge right leg
Chest/back: (3 times per round)
12 Push-Ups, 10 Bent over rows, 10 renegade rows
Abs: (3 times per round)
20 LBC, 30 bicycles, 30 sec Plank, 15 sec left side plank, 15 sec right side plank
Arm/shoulders: (3 times per round)
10 OHP, 15 bicep curl with twist, 15 tricep kickbacks, 10 L-shaped lateral raises
It took the entire time to get thru the exercise. We finished with a couple of stretches and COT and names.
