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

AO: the_coop

When: 05/22/2021

QIC: Titanium


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Honeybear, Broadway, Tex, Titanium


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


Leave a Reply