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 -ArmsTricep dips/ skull crushers
L – LegsWide squat + kick
A- AbsReverse crunch
R – run or ramp up heart rateMountain climbers , burpees, high knees, run/walk
M- MiscellaneousManmaker, ankle biters, superman, birddog
A -ArmsCurl + press
L – LegsGlute bridge one or two legs, with or w/o weights
A- AbsJ -Lo
R – run or ramp up heart rateMountain climbers , burpees, high knees, run/walk
M- MiscellaneousManmaker, ankle biters, superman, birddog
A -ArmsPush up
L – LegsWalking lunges with kick back
A- AbsParker Peter/ Peter Parkers
R – run or ramp up heart rateMountain climbers , burpees, high knees, run/walk
M- MiscellaneousManmaker, ankle biters, superman, birddog

>>>Break for Drake Ab song challenge <<< See link below

https://www.youtube.com/watch?v=A2m-l0KUMwE

 

A -ArmsFront and side raises with weights
L – LegsWall sit
A- AbsV sit ups or v sit hold
R – run or ramp up heart rateMountain climbers , burpees, high knees, run/walk
M- MiscellaneousManmaker, ankle biters, superman, birddog
A -ArmsBaby circles with weight 
L – LegsWall sit
A- AbsBicycle
R – run or ramp up heart rateMountain climbers , burpees, high knees, run/walk
M- MiscellaneousManmaker, ankle biters, superman, birddog

Closing set on mat: 

A -ArmsFly lying down
L – LegsJane Fonda
A- AbsBirddog
R – run or ramp up heart rateMountain climbers
M- MiscellaneousAnkle biters or Superman

 

Playlist was Amazon primer: 55 Smash Hits! Running Remixes

Pictures:

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