Brisk cold weather didn’t stop 12 of us from workout mostly arms with the special, “Date with a plate”
Today was National Rubber Ducky day so I picked out with a “One Angry bird” workout at the end.
Music – 80s Hair bands
Date with a Weight: Each were 45 seconds with 10 seconds rest. The point was to hit your lifting point with the weight in different spots (somewhat similar to the Around the World idea). Four combos where the last one is a bit of a cool down stretch for the arms.
Every “day” press – press forward, backward, to the left, to the right, reaching for the chips…(45 seconds)
Lateral Raise- every time your raise your arms, go a different way (45 s)
Box Push up then a regular push up (45 s)
Inchworm Planks (45 s)
10 Jumping Jacks
Ground to Overhead sit ups with weight
Bent over fly – same thing – hit a different spot
Multipush ups – think of every push up you can do – and do it (Diamond, pike, etc)
Plank drop – Plank then drop at your own speed
Wide Plank – legs opened wide – shoulder out
Combo 4 – Date is over. Drop that weight!
Angry Bird wind down
Arm Circles (20 Seconds front/20 seconds backwards)
Bicep extensions (touch your shoulders, extend out)
Scissor Chops/Arm Scissors
Shoulder Taps/Chest extensions (prepare for those hugs)
COT: We can choose to be positive or negative. We are allowed to let people express their negative thoughts but we have choice not to keep them in our hearts. Positivity is a choice. We can choose to not take the negative into ourselves. During these times of shortages of vaccines and the waiting, keep putting the positive out.
We welcomed a new bird to our flock, “Songbird”