Beach Body Beatdown

03/31/2021 - the_mud_room - Beach Body Beatdown

AO: The M.U.D room

When: 03/31/2021

QIC: Titanium

PAX:

Number of Pax: 9

Number of FNGS: 1

Pax Names:

HoneyBear (FNG Shelda!), Zumbo, Sonic Boom, Signs, Flip Flops, Buzz, Uhaul, Miyagi, Titanium

BackBlast:

Tomorrow is April 1st – time to get our bodies ready for the beach! I’m inspired to use April as a time to slim down and tone up – get rid of jiggly arms… Any progress is good progress, after all! So, in conjunction with Pinterest, I pulled/reworked/improvised a number of bite-sized workouts that concentrate on different areas of our bodies. We worked through most of them this morning in the parking garage since the rain kept us in.

But I’m sharing all of them with you in case you want to do some more on your own!

With the beach music going, we warmed up and hit the below series. (Check out the Tricep Kickbacks with Flips – the pulsing started to burn so it must have worked!) Everybody helped with the counting, of course, and some used both light and heavy weights. (When doing these on my own, I plan to take a section and repeat 3 times.) And since we were in the garage, there were no chairs so we modified. There are more chair exercises on the attached sheet in case you’re interested.

Everyone was a good sport! And we worked up a sweat – summer’s coming!

	WARM UP
	Good Morning		Arms behind head, bend forward at waist
	Leg Swings		Swing in front
	Squat & Reach Up
	Cross Jacks		Arms & feet cross in front

	FULL BODY	Weights
50	Jumping Jacks	None
40	Air Squats	None
30	Walking Lunges	None
20	Sit Ups	None
10	Push Ups	None

	ARMS	Weights	5 exercises, 3 reps, 15 minutes
12	Bicep Curl to Overhead Press	Light
12	Angled Bicep Curls / Knees Bent	Light
10	Deltoid Rollouts	Light	Palms up, elbows in, weights in open hands, cross right over left then out to side and other side
10	Tricep Kickbacks w/ Flip	Light	Flip palms up to ceiling at back & squeeze
10	Hold Flip Palms Up & Pulse	Light
10	Hold Palms In & Pulse	Light
10	Front & Side Lateral Lifts	Light	Palms down, elbows & knees slightly bent

	LEGS	Weights	1 Minute Each
	Kettlebell Swing	Heavy
	Donkey Kicks	Heavy
	Pulsing Sumo Squats	Heavy
	Fire Hydrant	Heavy
	Bulgarian Split Squats	Heavy
	Calf Raises

	FULL BODY	Weights	AMRAP for Length of Song
10	Weighted Burpee	Heavy
10	Squats	Heavy
10	Sit Ups	Heavy

	CHAIR ABS	Weights
	Tabletop Crunches	None	Heels resting on chair
	Single Leg Glute Bridges	None	Heel on chair
	Crunch Kicks	None	Sitting in chair, pull knees in, kick out
	Hip Thrust	None	Heels on chair
	Side-to-Side Knee Sweeps	None	Sitting in chair, pull knees in, sweep side to side