A bright, crisp day in December. Perfect day for a Q.
My kids wondered where their friends were. Other (non-FiA) moms and kids showed up after we finished. Tis a busy season.
4 stations with one All-Together exercise between rounds. With only 3 PAX, Pinterest and Kodak buddied up while Tiny Dancer led at the station ahead of them to demo the moves. Tabata style. 1 minute work, 10 seconds to move & rest between stations. I need to download a different timer app b/c the one I had messed up a couple times, but we made it work, FiA style.
Stations & Rounds:
Arms Cardio Legs Abs All Together
1 Tricep Dips Snow Shoe Reg Squat + Fire Hydrant (alt) Fire LBC (top ½ pulse) Step Up w/R on bench
2 Hammer Curl Grapevine around table Reg Squat + Donkey Kick (alt) Slow Bicycle Incline plank + alt leg lft
3 Zopman Curl* Star Jacks Narrow Squat + Battement (R) Pin-up w/ Ankle Cross Step Up w/L on bench
4 Reverse Curl High Knees Narrow Squat + Battement (L) Slow heel push in/out Tricep Dips
5 Dumbbell Row R Fast Feet Sumo Squat + small hop Oblique Side Bends Hop/Step up/down curb
6 Dumbbell Row L Butt Kickers Sumo Squat + side leg lift (alt) Pilates V w/ pulse arms In/Decline pushups!!!
Since the timer told us when to go/stop, we chatted throughout Thang, and ended with a NameORama.
It’s a good day for a good day. #bettertogether
*Zopman Curl is what I think the guy said in the YouTube video I watched. It is ½ Bicep Curl up and ½ Reverse Curl down. Rotating weight 180 degrees at the top and bottom of the curl. https://youtu.be/nRg82bKc_L0 at 4:40
Originally posted to FiA Nation