05/29/2021 - the_coop - Classic Workout to Classic Rock

AO: the_coop

When: 05/29/2021

QIC: Tex


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Queso, Signs, Tex


It’s been a long week leading up to a long weekend. To send us into the weekend feeling “chill”, we did a classic workout to a classic rock playlist. Nothing fancy, no thinking required, just move your body and stop when the bell rings!

Warm Up – Squat with Curl (no weights)          Low Impact Jacks – arms up

Reverse Lunges with tricep (no weights)          Cherry Pickers – side to side; front and back

Arm circles – large, small, both directions

We did the following exercises for 45 seconds with a 15 second break in between.

  1. Bicep Curls
  2. Squats – regular with weights
  3. Butt kickers
  4. Fire Hydrant – Right with weight
  5. Fire Hydrant – Left with weight
  6. Tricep Curls
  7. High Knees
  8. Jane Fonda – Right
  9. Jane Fonda – Left
  10. squats – sumo/goblet with weight
  11. Glut Bridge with weights
  12. Flys (lying down)
  13. Reverse Flys (standing up bent over)
  14. Smurf Jacks
  15. Mountain Climbers
  16. Speed skaters
  17. Lateral Raises – side
  18. Squat Kick Alternating legs
  19. Burpees
  20. Monkey Humpers
  21. Ventral Raises – front
  22. Walking lunges
  23. Shoulder Press
  24. Calf Raises
  25. Push ups
  26. Around the World Lunges
  27. Upright Row (lead with elbows)
  28. Donkey Kicks – alternating
  29. Wall Sits or Chair pose
  30. Hammer Curls
  31. Plank – go for 2 minutes

Abs – each PAX picked one – we went around the circle twice with Abs to end the workout.

Cool Down – quad stretch, runners stretch, hamstring stretch, Crossbody arm, tricep stretch, forward fold with arms

COT – We matched the “work (out) quote” with the person who said it.

“I’m a greater believer in luck, and I find the harder I work the more I have of it.” –Thomas Jefferson

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” –Thomas Edison

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” –Robert Louis Stevenson

“Whether you think you can, or you think you can’t – you’re right.” –Henry Ford

“Do the hard jobs first. The easy jobs will take care of themselves.” –Dale Carnegie

“The man who moves a mountain begins by carrying away small stones.” –Confucius


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