05/29/2021 - the_coop - Classic Workout to Classic Rock
AO: the_coop
When: 05/29/2021
QIC: Tex
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Queso, Signs, Tex
BackBlast:
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.
- Bicep Curls
- Squats – regular with weights
- Butt kickers
- Fire Hydrant – Right with weight
- Fire Hydrant – Left with weight
- Tricep Curls
- High Knees
- Jane Fonda – Right
- Jane Fonda – Left
- squats – sumo/goblet with weight
- Glut Bridge with weights
- Flys (lying down)
- Reverse Flys (standing up bent over)
- Smurf Jacks
- Mountain Climbers
- Speed skaters
- Lateral Raises – side
- Squat Kick Alternating legs
- Burpees
- Monkey Humpers
- Ventral Raises – front
- Walking lunges
- Shoulder Press
- Calf Raises
- Push ups
- Around the World Lunges
- Upright Row (lead with elbows)
- Donkey Kicks – alternating
- Wall Sits or Chair pose
- Hammer Curls
- 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
