07/12/2021 - union - Timed Escalator

BackBlast:

8 fabulous ladies joined me this morning, including an FNG, and we were able to get a good butt-kicking beatdown done before the rain comes back again..

We started with a Ring of Fire WAVE – Single Ladies by Beyonce
Then we stretched a little bit and got started.

The Thang: Timed Escalator
Everyone that works out with me knows I prefer the non-counting routines. I enjoy chatting it up with my FiA ladies and occasionally break out in song if the music moves me. Trying to keep count while chatting and/or singing is not easy! So today we did a Timed Escalator. Man, it was a doozy! I had a 5 sec “rest” in between each exercise and that was just enough time to get into position for the next thing. So basically, no rest at all.
We did 2 exercises, then repeated them and added a 3rd, then started back at the beginning and added a 4th, and again and added 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 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 Flutter Kicks
Run a lap

We finished around 6:20 and gathered together for COT, prayer and to name our FNG.
Welcome to FiA, Marg!!

Thanks for joining me this morning, ladies! Love starting my week off with all of you! #BetterTogether