Today it was a balmy 45 degrees and it was Friday!!! I decided that we were going to play dance party music and have a good time while working a “Spokes on a Wheel” workout. This is how it went.
WU: High knees, butt kickers, cherry pickers, chicken dance to “the chicken dance song” 🙂
Spokes on a Wheel workout (done with medium weights)
We counted off and paired off to start at one of 6 stations on the “wheel”. After pax completed 10 reps of the exercise on the cone at their station, they went to the hub (center) of the wheel and completed 10x squat to press. For 36 minutes, partners visit the six different “spokes,” doing 10 reps of each movement at a spoke before heading back to the “hub” for 10x squat & press (this is done in between visits to each spoke).
Spoke A: Alligator Pushups
Spoke B: Monkey Humpers
Spoke C: Weighted Russian Twists
Spoke D: Deadlifts
Spoke E: Skaters
Spoke F: Brooke Burke’s (L/R 1)
In retrospect, it would have been easier to leave the weights at the hub for squats to press and then designated every spoke as a non weighted exercise. If we were to do it again I would change the weighted Russian Twists to Ankle Biters and the Deadlifts to Tricep Dips.
COT Today: “Spokes unite in the hub of a wheel.” (or FiAs around the green for our morning workouts). Announcements, Nameorama, Picture and Coffia (Thanks to Titanium for always bringing the coffee. She’s a rockstar!)