11/14/2020 - the_coop - Signs VQ — ALARM tabata
AO: the_coop
When: 11/14/2020
QIC: Signs (AKA Rebekah)
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Titanium, Tex, Queso, Signs
BackBlast:
- My first Q! It went Ok, but totally forgot to share my COT. I’ll post in the FB group. Here’s the workout:
- Tabata App 50 seconds 15 rest. ALARM.
- After each ALARM 25 seconds to drink, catch your breath. (Per 11.14 experience 25 is too long).
- Each Pax got to pick their personal “R” for whatever “Ramped up their heart rate”. Most changed it up each time.
- For “M” in each set we went around and a Pax suggested one miscellaneous exercise that we all did.
| A -Arms | Tricep dips/ skull crushers |
| L – Legs | Wide squat + kick |
| A- Abs | Reverse crunch |
| R – run or ramp up heart rate | Mountain climbers , burpees, high knees, run/walk |
| M- Miscellaneous | Manmaker, ankle biters, superman, birddog |
| A -Arms | Curl + press |
| L – Legs | Glute bridge one or two legs, with or w/o weights |
| A- Abs | J -Lo |
| R – run or ramp up heart rate | Mountain climbers , burpees, high knees, run/walk |
| M- Miscellaneous | Manmaker, ankle biters, superman, birddog |
| A -Arms | Push up |
| L – Legs | Walking lunges with kick back |
| A- Abs | Parker Peter/ Peter Parkers |
| R – run or ramp up heart rate | Mountain climbers , burpees, high knees, run/walk |
| M- Miscellaneous | Manmaker, ankle biters, superman, birddog |
>>>Break for Drake Ab song challenge <<< See link below
https://www.youtube.com/watch?v=A2m-l0KUMwE
| A -Arms | Front and side raises with weights |
| L – Legs | Wall sit |
| A- Abs | V sit ups or v sit hold |
| R – run or ramp up heart rate | Mountain climbers , burpees, high knees, run/walk |
| M- Miscellaneous | Manmaker, ankle biters, superman, birddog |
| A -Arms | Baby circles with weight |
| L – Legs | Wall sit |
| A- Abs | Bicycle |
| R – run or ramp up heart rate | Mountain climbers , burpees, high knees, run/walk |
| M- Miscellaneous | Manmaker, ankle biters, superman, birddog |
Closing set on mat:
| A -Arms | Fly lying down |
| L – Legs | Jane Fonda |
| A- Abs | Birddog |
| R – run or ramp up heart rate | Mountain climbers |
| M- Miscellaneous | Ankle biters or Superman |
Playlist was Amazon primer: 55 Smash Hits! Running Remixes
