10/13/2021 - lair - Timed Escalator
AO: The Lair
When: 10/13/2021
QIC: Choo Choo
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Semper Fi, Aquamarine, Chocolate Chip, Dr. Doolittle, Killa, Goldie, Mater, and me, Choo Choo.
BackBlast:
7 beauties joined me this morning for a no-counting butt-kicking beatdown.
We started with some arm circles, gate swings, Toy Soldiers and Through the Tunnels to get us warm and stretched a bit.
The Thang: Timed Escalator
Everyone that works out with me knows I prefer the non-counting routines, so I brought back this one that I did a few months ago at The Union. The Timed Escalator is 2 exercises, then repeat them and add a 3rd, then started back at the beginning and add a 4th, and again and add a 5th exercise. Each exercise that we did also increased in time.
Round 1
– 30 sec Merkins
– 45 sec Monkey Humpers
– 30 sec Merkins
– 45 sec Monkey Humpers
– 60 sec Russian Twists
– 30 sec Merkins
– 45 sec Monkey Humpers
– 60 sec Russian Twists
– 75 sec Sumo Squats
– 30 sec Merkins
– 45 sec Monkey Humpers
– 60 sec Russian Twists
– 75 sec Sumo Squats
– 90 sec Bicep Curls
Run a big stair lap
Round 2
– 30 sec Burpees
– 45 Plank Jacks
– 30 sec Burpees
– 45 sec Plank Jacks
– 60 sec Fire Hydrants while holding Bear
– 30 sec Burpees
– 45 sec Plank Jacks
– 60 sec Fire Hydrants while holding Bear
– 75 sec Lunges
– 30 sec Burpees
– 45 sec Plank Jacks
– 60 sec Fire Hydrants while holding Bear
– 75 sec Lunges
– 90 sec Flutter Kicks
Run a big stair lap
We finished around 6:12 and did a few ab exercises from Pax choice then gathered together for COT and prayer.
Thanks for joining me this morning, ladies! Love starting my day off with all of you! #BetterTogether
Pictures:
