Signs VQ — ALARM tabata

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

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:

Playlist was Amazon primer: 55 Smash Hits! Running Remixes