05/22/2021 - the_coop - Lunge-a-Rama!

BackBlast:

These brave women made it through leg day!  We had a combo exercise for the duration of a song, then a lunge-a-rama for the duration of the next song listening for a phrase which meant you did something “special”.  For the combo, we had our weights at the top of the hill for 20 reps and our mats at the bottom of the hill for the next 20 reps.  Up and down until the song ended.  Then the lunges until you hear the song title sung and then do the exercise every time you hear it.  If it’s confusing, don’t worry, I’ll bring it again to an AO near you!

The Thang:

Warm up with: 20 Jumping Jacks, 15 Squats, 10 Hillbillies, 5 Merkins

LUNGE-A-RAMA	20 Reps – Weights	20 Reps – Mats
Seven Nation Army	Tricep Extension	Mountain Climbers
More Than You Know	Lunge / Froggers	Travel
Teeth	Kettlebell Swings	Glute Bridge Lift
Livin’ For the Weekend	Side Lunge / Burpees	Travel
Dance Monkey	Sumo Squats	Plank Jacks
Where Them Girls At	Reverse Lunge / Squat Press	Travel
One Kiss	Bent Rows	Sit Ups w/ Punch
Ex’s & Oh’s	Curtsey Lunge / Out & In Jumps	Stationary
Like It Is	Side Plank / Reach Through	Overhead Press

Abs with a 1:4 Ratio until you hit 4:16

1 BG Sirtup / 4 Russian Twists

1 Windshield Wiper / 4 Rosalitas

COT: We gain the strength of the temptation we resist – Ralph Waldo Emerson