01/18/2021 - arena - The Little Bit of Everything

AO: The Arena

When: 01/18/2021

QIC: Neutral


Number of Pax: 14

Number of FNGS: 0

Pax Names:

Kodak, Thread, Hail, Kat, Songbird, Paperback, Privi, Stradivarius, Yellow Tulip, Hairspray, Seinfeld, Neutral, Sketch


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

Cardio/ab blast:

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.



Leave a Reply