06/14/2024 - the_mud_room - 9 to 5 Workout

AO: The M.U.D room

When: 06/14/2024

QIC: Tex


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Zookeeper, Kiwi, Titanium, Tex


I chose this workout (a rerun of my VQ many years ago) to “celebrate” returning to work after a week at the beach.

Warm Up with Dolly (song 9 to 5)

Grapevines with claps

Hamstring curls

Standing toe touches

Side taps with arms side and middle

Hamstring curls

Standing toe touches

Low impact jacks

Squat cross punch


9 cardio exercises

1-high knees

2- smurf jacks

3-butt kickers


5-hi/lo punch RIGHT

6-fast feet

7-hi/lo punch LEFT

8-knee repeater – RIGHT

9-knee repeater – LEFT

5 abs

1 –LBCs

2 – Russian twist

3 – bicycle

4 – side bends with weight

5 – plank

Run or walk a big lap

9 arms

1- biceps

2- triceps

3- lateral raises

4- ventral raises

5- bent over rows

6- shoulder to shoulder press

7- flys

8- arm circles -fwd

9-arm circles-back

5 legs

1- squats

2- side lunge with push off – RIGHT

3- back lunges

4- side lunge with push off – LEFT

5- dead lifts

Cool down – walk a big lap

Stretch –

Arms across chest


Runners lunge

Hamstring stretch

Side stretch


“Throw yourselves into the work of the Master, confident that nothing you do for him is a waste of time or effort.” I Corinthians 15:58 (The Message)

“Work is not man’s punishment. It is his reward and his strength and this pleasure.” – George Sand


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