10/20/2021 - lair - Total Body Ladders Tabata Style

AO: The Lair

When: 10/20/2021

QIC: Inspector Gadget


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


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.


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.


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~


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