01/14/2022 - rock - Time Bomb Tabata
AO: The Rock
When: 01/14/2022
QIC: Texmex
PAX:
Number of Pax: 8
Number of FNGS: 1
Pax Names:
Trailmix, Straight Shooter, Cake Rider, Tater (FNG), Rhodie, Rockstar, Blank Canvas
BackBlast:
The Rock is growing!!!
So excited to have an FNG tonight (Tater) , and a return FNG (Rhodie) from Monday. Woohoo!
The weather was just right and we quickly worked up a sweat.
Time Bomb Tabata
Warm ups:
10 jumping jacks
10 high knees
10 butt kickers
10 arm circles front
10 arm circles back
The thang:
Legs
1 minute wall sit
45 seconds squats
30 seconds alt lunges
15 second jump squats
45 second squats
1 min wall sit
1 min rest
Cardio:
1 min skaters
45 second jump lunges
30 second plank jacks
15 second burpees
30 seconds plank jack
45 second 360 jump
1 min skaters
1 min rest
Arms:
1 min overhead press
45 seconds bicep curls
30 seconds overhead tricep extension
15 seconds front raise
30 seconds overhead tricep extension
45 seconds reverse bicep curls
1 min overhead press
1 min rest
Repeat cardio
Abs:
1 min plank
45 seconds LBCs
30 seconds side plank rt.
15 seconds v sit
30 seconds side plank left
45 seconds BGS
1 min plank
1 min rest
Glute/butt:
1 min donkey kicks rt
45 seconds fire hydrant rt
30 seconds narwhal rt
15 seconds glute bridge hold
30 seconds narwhal lt
45 seconds fire hydrant lt
1 min donkey kicks lt
Love my group and so happy to have them in my corner!
Pictures:
