04/27/2021 - hideout - Total Body Time Bombs on Tabata Tuesday

BackBlast:

It was a gorgeous morning at the Hideout today. We had a beautiful bright moon plus some perfect working out weather!  5 PAX got there early to run or walk getting anywhere from almost 2 miles to a little over 4 miles. We had 7 PAX total stay for the beatdown.

We warmed up with a little Ring of Fire. We started with arm circles forward while passing 5 Hallelujahs then did arm circles backward while passing 5 Michael Phelps then did Toy Soldiers while passing around 5 High Knee sets then did Windmills while passing 5 Buttkick sets. We wrapped up the warm up with a quick normal lap around our cars.

After the warm up we got started on the Thang. We had 4 Tabata Time Bombs to run through (arms, abs, legs, and cardio). They went off as follows with 10s rest between each exercise:

Arms:

1 min Front to Lateral Raises

45s Bicep Curls

30s Tricep Kickbacks

15s Merkins

30s Overhead Tricep Extensions

45s Hammer Curls

1 min Field Goal Overhead Press

Cardio:

1 min Skaters

45s Buttkicks

30s Kangaroos

15s Jump Squats

30s Kangaroos

45s Buttkicks

1 min Skaters

Abs:

1 min Pretzel Crunches

45s Flutter Kicks

30s Plank

15s American Pie Sit-ups

30s Plank

45s Hello Dolly’s

1 min Reverse Crunches

Legs:

1 min Narrow Squat with kick back

45s Reverse Lung with a front kick – right

30s Curtsy Lunges

15s Air chair hold

30s Curtsy Lunges

45s Reverse Lunge with a front kick – left

1 min Drama Squats

After we completed each time bomb, we ran a big lap (.25 miles) & grabbed some water before starting another one. We did some light stretching as we circled up for some prayers & Name-O-Rama.

Thanks for joining me this morning ladies! It’s always the best part of my day!