Warm-up: arm circles and windmills in cadence
We started with a variation of Head, Shoulders, Knees and Toes: We did 2 rounds of first set of exercises and then 1 round of another set of exercises and ended with 1 more set of first exercises. Then we ended with a Cardio/Ab blast routine.
Round 1 & 2: (10 sets each)
Arms: scarecrows; Shoulders: 90* lateral raises; Back: reverse fly; Chest: 90* chest press; Back: Bent over row; Chest: 90* chest press with pulse (x2)
Round 3: (20 sets each)
Quads: Squats; Hams: deadlifts; Butt: donkey kicks; Hips: fire hydrants
Round 4: (15 sets) Repeat round 1 exercises
Round 1: abs: scissors (10 total); Round 2 abs: oblique crunch
40 seconds: jumping jacks then abs
40 seconds: cross country skiers then abs
40 seconds: mountain climbers then abs
40 seconds: burpees then abs
Rounds 1 & 2 we did ab exercises between each cardio blast and then Rounds 3 & 4 we went straight thru cardio blasts with no abs.
We ended with some Mary’s, stretches, and COT.