09/24/2021 - the_mud_room - Perfect “10” Workout
AO: The M.U.D room
When: 09/24/2021
QIC: Sweet Treat (and Miyagi)
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Dr.Prime, Tex, UHaul, Buzz, 5G, Nemo, Cruiser, Titanium, Boxer, Graphite, Peaches, Bollywood, Miyagi & SWEET TREAT!
BackBlast:
Perfect 10 Workout!
Welcome
Introduction
Exercise at Your Own Risk, Modify as Needed
Be Mindful of COVID
Warm-up
Explain Workout:
- There are 10 stations (5 different locations: Chairs, Mats, Weights, Ledge, Standing)
- You will do 3 different exercises at each station (45 seconds work, 15 seconds rest)
- 30 Seconds to rotate to the next station
- Review the exercises
Divide into 5 Groups
Complete the circuits
Cool Down
COT (Circle of Trust)
FNG’s?
Name-o-Rama
PICTURE!
Exercises:
Chairs
- Triceps Dips
- Push-ups
- Narwhals
- Alternating Kick & Cross
- Flutter Kicks
- Tuck & Extend
Mats
- LBC
- Glute Bridge
- Reverse Crunches
- Jane Fonda
- Peter Fonda (Top leg is supporting in front and the bottom leg lifts)
- Bridget Fonda (Jane Fonda position, but instead of lifting the top leg, the top foot touches front-to-back)
Weights
- Curls
- Standing Fly
- Overhead Press
- Triceps Kick Backs
- Hammer Curls
- Front Extensions
Wall/ledge
- Little Mermaid (Step up on one leg, rise to toes & balance)
- Reverse Lunge (keep back foot on wall, bend front knee)
- Step Downs (start up and only touch your toe down)
- Step Ups
- Forward Lunge (Keeping front foot on wall and back foot on ground)
- Calf raises with toes on step and heels off
Standing
- Imperial Walkers
- Raggedy Anne’s
- Duck and Punch (squat and double punch)
- Side Lunges with “Bow & Arrow”
- Fake-Jump-Rope (use arms and legs)
- Wide squat – alternate left/right weight shift
