There were 5 lovely ladies this morning at the #hideout for the CALA timer beatdown. This was a revamped one from a previous Q and the PAX agreed it was a good one! We started with some arm circles and leg stretches as I explained the Thang and we finished warm up with TTT in cadence.
The Thang
We got to it quickly with several rounds of Cardio-Arms-Legs-Abs with 40 second intervals and 10 seconds between exercises. At the end of each set of 4 we took a lap and got some water. The exercises included:
Round 1
Cardio – high knees, jumping jacks, squat jumps
Arms – bicep curls, hallelujahs, upright rows
Legs – sumo squats, alternating lunges, donkey kicks with pulse at top
Abs – dollys, Bourbons, penguins
Take a lap and get water
Round 2
Cardio – butt kicks, jump rope, mountain climbers
Arms – overhead press, tricep kickbacks, push ups
Legs – narrow squats, curtsy lunges, hold chair
Abs – russian twists, reverse crunches, raggedy anns
Take a lap and get water
Round 3
Cardio – high knees, star jumps, butt kicks
Arms – around the worlds, shoulder taps, moroccan night clubs
Legs – PAX choice squats, back lunges, side lunges
Abs – imperial walkers, LBCs, hold plank
Take a lap and get water
We finished with 2 minutes left so we stretched and then circled up for prayer requests (Mackenzie, Lincoln, Bourbon, Shrinky Dink’s trip, Inspector Gadget’s grandfather, and all the unspoken ones) and name-o-rama. We sweated this morning for sure and here’s hoping that next Friday brings different weather! Enough of the Hotlanta!
Originally posted to FiA Nation