11/14/2020 - the_coop - Signs VQ — ALARM tabata

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