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

Pictures:

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