03/31/2021 - the_mud_room - Beach Body Beatdown

AO: The M.U.D room

When: 03/31/2021

QIC: Titanium


Number of Pax: 9

Number of FNGS: 1

Pax Names:

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


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!

Good MorningArms behind head, bend forward at waist
Leg SwingsSwing in front
Squat & Reach Up
Cross JacksArms & feet cross in front
50Jumping JacksNone
40Air SquatsNone
30Walking LungesNone
20Sit UpsNone
10Push UpsNone
ARMSWeights5 exercises, 3 reps, 15 minutes
12Bicep Curl to Overhead PressLight
12Angled Bicep Curls / Knees BentLight
10Deltoid RolloutsLightPalms up, elbows in, weights in open hands,
cross right over left then out to side and other side
10Tricep Kickbacks w/ FlipLightFlip palms up to ceiling at back & squeeze
10Hold Flip Palms Up & PulseLight
10Hold Palms In & PulseLight
10Front & Side Lateral LiftsLightPalms down, elbows & knees slightly bent
LEGSWeights1 Minute Each
Kettlebell SwingHeavy
Donkey KicksHeavy
Pulsing Sumo SquatsHeavy
Fire HydrantHeavy
Bulgarian Split SquatsHeavy
Calf Raises
FULL BODYWeightsAMRAP for Length of Song
10Weighted BurpeeHeavy
10Sit UpsHeavy
Tabletop CrunchesNoneHeels resting on chair
Single Leg Glute BridgesNoneHeel on chair
Crunch KicksNoneSitting in chair, pull knees in, kick out
Hip ThrustNoneHeels on chair
Side-to-Side Knee SweepsNoneSitting in chair, pull knees in, sweep side to side

COT: Exercise not only changes your body, it changes your mind, your attitude, and your mood!


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