08/04/2021 - arena - LIFT workout

AO: The Arena

When: 08/04/2021

QIC: Neutral


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Hairspray, sketch, rook, Cali, sunny


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.


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