05/25/2022 - amazon - Strong and Active Partner-ish Workout
AO: Amazon
When: 05/25/2022
QIC: Hammer
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Hammer, Ghost Rider, Rapid, Taquito, Homegrown, Ledecky
BackBlast:
Warmup:
Windmills 10 IC
Jumping jacks 10 IC
Grass pickers 10 IC
Arm circles (forward and backward)
That Thang:
This was a 15 round, group HIIT workout using weights, strength holds, then using just body weight in the form of pushups and then cardio. We divided into Group 1 and Group 2. While group 1 did the active version of an exercise (i.e., 10 jump squats), group 2 did the strength version (i.e., squat hold). Then we switched and group 2 did the active version of that exercise while group 1 did the strength version. After that was completed, we had our pushup round (by the end of the workout, it was a total of 120 pushups), followed by a cardio round. For the cardio round, we did the exercise to the end of the parking lot, then jogged back
| ACTIVE | STRENGTH | PUSHUPS | CARDIO | |||
| 1 | 10 Jump Squats | HOLD wide squat | 15 push ups | Run | ||
| 2 | 10 Tricep Extensions | HOLD at 90° | 14 push ups | Skip | ||
| 3 | 20 Mountain climbers | HOLD plank | 13 push ups | High knees | ||
| 4 | 10 (each side) Reverse Lunges | HOLD narrow squat | 12 push ups | Butt kickers | ||
| 5 | 10 Front Raises | HOLD front raise | 11 push ups | Side shuffle right | ||
| 6 | 10 Full sit ups | HOLD V-up | 10 push ups | Side shuffle left | ||
| 7 | 10 Sumo squats | HOLD Sumo squat | 9 push ups | Run backwards | ||
| 8 | 10 Hammer Curls | HOLD in half curl | 8 push ups | Run | ||
| 9 | 15 glute bridges | HOLD glute press | 7 push ups | Skip | ||
| 10 | 10 burpees | HOLD side plank (switch ½) | 6 push ups | High knees | ||
| 11 | 10 lateral raises | HOLD lateral raise | 5 push ups | Butt kickers | ||
| 12 | 10 Rows (right side) | HOLD right row | 4 push ups | Side shuffle right | ||
| 13 | 10 Rows (left side) | HOLD left row | 3 push ups | Side shuffle left | ||
| 14 | 20 Calf raises | HOLD calf raise | 2 push ups | Run backwards | ||
| 15 | 10 Leg raises | HOLD leg raise | 1 push up | PAX Choice |
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