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