03/16/2022 - rosewater - FLAP Workout

AO: Rosewater

When: 03/16/2022



Number of Pax: 6

Number of FNGS: 1

Pax Names:

DIY, Songbird, Tex, Legally Blond, K-Pop, Long Haul


Rain or Shine FLAP workout.

We warmed up with some jacks, squats, good mornings and stretches. Then we went into our F-L-A-P workout. We did sets of 4 workouts- work 60 seconds, rest 30 between exercises.

Full body, Legs, Arms, Partner

Round 1:

Sumo Squat
Dumbbell Curls
Reach Touch Plank- plank facing your partner. Alternate reaching out to slap hands.

Round 2:

Jack Punch- jack, right punch, jack, left punch- think Tae Bo!
Fire Hydrants- table top position, L leg up and down at 90* (modify with round house kicks if desired); switch sides at 30 seconds
Tricep Curls
Jump Squat Clap- partners are parallel, facing opposite directions. Squat and jump up and hi-five your partner up top; switch sides at 30 seconds

Round 3:

Single Leg Deadlift; switch sides at 30 seconds
Ballet Toe Touches- knee slightly bend, extend foot to 12 o’clock, then 3 o’clock, then 6 o’clock; switch sides at 30 seconds
Dumbbell Hammer Curls
Pistol Squat- partners are parallel, facing opposite directions. Grab a hand for stability. Working partner pistol squats for 15 second, then the other partner. Repeat on other side.

Round 4:

Mat Taps
Alternating Lunges
Overhead Press
Sit Up Pass- mats facing each other, find an object to pass (water bottle, ball) both partners sit up, pass the object, repeat.






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