09/25/2021 - the_coop - 9 to 5 Workout

AO: the_coop

When: 09/25/2021

QIC: Tex


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Signs,Boxer, DIY, Cruiser, Tex


In honor of VQ month, today’s workout was a re-run of my very first Q. It was Work Themed and included a playlist of songs all about work. The playlist included many songs from people who didn’t seem to like their jobs very much…this is no reflection on how I feel about my job. 🙂

We started with a dance warm up to Dolly Parton’s 9 to 5 song. Then we did

9 cardio exercises (45 on ,15 off)

5 abs (45 on, 15 off)

9 strength for arms (45 on, 15 off)

5 strength for legs (45 on, 15 off)

We ran a lap after each 9 to 5 pair.

Here are the exercises:

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 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 BWD

5 legs

1- squats

2- side lunge with push off – RIGHT

3- back lunges

4- side lunge with push off – LEFT

5- dead lifts

Run or walk a lap

Cool down/stretch

COT – 2 quotes about work…

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

“Work is not [wo]man’s punishment, it is [her] reward and [her] strength and [her] pleasure.”

— George Sand (pen name of French, female writer Amantine Lucile Aurere Dupin in the 1830’s)


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