08/06/2020 - valley - Tabata Thursday

AO: The Valley

When: 08/06/2020

QIC: Canon


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Canon, Homeland, Seinfeld, Red Clay, Sugar Momma, Von Trapp and her 2.0


It was a nice morning to see these 5 beautiful smiling faces. We started with JIC and TTT IC and my favorite booty warm-up of 10 donkey kicks to 10 pulses, 10 fire hydrants to 10 pulses, 10 rainbows to a 10 (ish) second hold and 10 forward circles and 10 backward circles on both legs and then we were all good and warm and jumped right into it.

The Thang:

Tabata 1 Minute on 15 Seconds Rest 4 exercises 4 different rounds with a hill run in between

Round One

  • Steering Wheels
  • Deadlifts
  • Jump Squats
  • Bicycles

Round Two

  • Around The Worlds
  • Curtsy Lunges
  • Jump Rope
  • BG Situp

Round Three

  • Merkins
  • Bulgarian Split Squats
  • Skaters
  • Penguins

Round Four

  • Chest Flies
  • Wall Sit
  • Burpees
  • Glute Bridges

We did a final lap and a round of bat wings: 25 Forward Arm Circles, 25 Backward Arm Circles, 25 Seal Claps, 25 Front Claps, 25 Hallelujahs. I may have pushed us to 30 on a few.

We had a few minutes left so we did Mary and everyone called out an ab exercise and a rep count

30 Leg Lifts, 50 Russian Twists, 30 Pretzel Crunches, Spell your whole name with your feet and a 30 second glute bridge hold.

It was a great workout ladies, you made my morning so much better! Love you all!!




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