09/14/2019 - the_coop - Shake Off the Week

BackBlast:

2 PAX met me for this workout to shake off the week! I was a little aspirational at first because I thought we could do 3 rounds of each section, but alas, we only had time for 2 rounds of the last bits. We still sweated our tails off in this GA heat! Great job on showing up to get ‘er done with me, ladies!

Warm Up:

· Walking hip-opener

· Front and back heel to toe rock

· Alternating straight leg kick with shuffle

· One-legged hop

· Good morning (standing/bent hamstring stretch)

· Fake jump rope

· Scissor jacks

3 rounds of relay:

· Curtsy lunges

· Plank to side plank with 3 dips

· Kneeling chop L

· Keeling chop R

· Butterfly crunch

· Bicycle with weight

· Wall sit

2 rounds:

· 16 reps (8 per arm): Split lunge – right leg forward – with alternating overhead press

· 16 reps (8 per arm): Split lunge – left leg forward – with alternating overhead press

· 30 reps: Squat hop (optional weights at shoulders)

· 30 reps: Quick jacks with weights at shoulders

· 30 reps: Russian Twists

2 rounds:

· 12 reps per leg: Single-leg row

· 12 reps: Push-ups

· 12 reps: High/low plank

· 12 reps: Tricep extension & chest fly combo on mat

Stretch