10/20/2021 - lair - Total Body Ladders Tabata Style
AO: The Lair
When: 10/20/2021
QIC: Inspector Gadget
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Hallmark, Straight Shooter, Smooth Operator, Semper Fi, Wonder Woman, Choo Choo, Chocolate Chip, Aquamarine, Goldie & Inspector Gadget
BackBlast:
I haven’t been to the Lair in a while so I was excited to see some ladies I don’t see often. It was a great morning with a total of 10 PAX starting their hump day off right.
Warm-Up:
Arm Circles forward, Arm Circles backward, Michael Phelps, Toy Soldiers (IC), Through the Tunnels (IC) & Tumbleweeds (IC).
The Thang:
We did a Tabata that was set up like a ladder. Each round consisted of 5 exercises with the time increasing by 10s starting at 20s. We had 3 rounds (arms, legs, & abs) & we ran a lap after each round. We went through all rounds twice & ended up getting a little over a mile in too. We finished with some light stretching, prayers & Name-o-Rama.
Exercises:
Round 1 (Arms)
20 – Merkins
30 – Around the Worlds
40 – Up Right Rows
50 – Tricep Kickbacks
60 – Bicep Curls
~Take a Lap~
Round 2 (Legs)
20 – Monkey Humpers
30 – Bear Squats
40 – Drama Squats
50 – Curtsy Lunges
60 – Glute Bridges
~Take a Lap~
Round 3 (Abs)
20 – American Pie Sit-Ups
30 – Reverse Crunches
40 – Dying Cockroaches
50 – Russian Twists
60 – Flutter Kicks
~Take a Lap~
