02/09/2022 - mill - Tabata time

AO: The Mill

When: 02/09/2022

QIC: Pilgrim


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Beakers, Pilgrim


Two PAX were at the Mill this crisp morning. The temps were in the 20’s, but we warmed up quickly and finished the entire tabata board in record time!

Warm up – arm circles, Michael Phelps, toy soldiers, and imperial walkers.

Burpee challenge started with 11 burpees. We completed the rest during the tabata itself.

The tabata timer was set for 30 seconds work, 15 seconds rest. Four rounds of work with a lap in between each round.

Round 1:

Cross leg crunch – right side

Angry donkey kicks

Bicep curl to overhead press


Push up with leg raise

Lawnmower – right side

Hammer curls

High knees

Run a lap

Round 2:

Cross leg crunch – left side

Triple beasts

Reverse flyes

Tricep push ups

Chest press

Lawnmower – left side

Bicep in and outs


Run a lap

Round 3:

Bell pass

Squat to press – right side

Shoulder forward reverse flye


Squat hold with lateral chest press

Beast holds

Cross over biceps

Jumping jacks

Run a lap

Round 4:

Straight leg bicycles

Squat to press – left side

Shoulder in and outs

Tricep kickbacks

Burpees – finished the challenge

Upright rows

Concentration curls with wall sit or squat

Flutter squats

We ended with a picture, prayer and very quick name a rama. Thanks for listening this morning Beakers – needed to talk more than I thought. “)


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