08/22/2022 - the_mud_room - Tabata Power!
AO: The M.U.D room
When: 08/22/2022
QIC: Songbird
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Miyagi, Coco, Titanium, Cruiser, Flip Flops, Buzz, Zookeeper, Challenger, Tex, Songbird
BackBlast:
So I wrote this generic Tabata beatdown, to be able to regularly pull out (probably monthly at the MUDRoom) – it has a good mix of exercises, switching back and forth between weight training and cardio, working out the full body’s muscle groups👍🏼
Everyone stretched out while I shared the intro and described the beatdown.
We then did some warmups together, in cadence:
10 windmills
10 toy soldiers
10 cherry pickers
10 jumping jacks
The Thang:
32 exercises – 45sec on, 15sec off:
Weights – bicep curls
Legs/Cardio – pendulum squats
Weights – tricep curls
Legs/Cardio – jump ropes
Weights – upright rows
Legs/Cardio – right forward/back lunges
Weights – bent over rows
Legs/Cardio – left forward/back lunges
Weights – overhead press
Legs/Cardio – mountain climbers
Weights – flys (on back)
Legs/Cardio – upright knee hugs
Weights – cowbells
Legs/Cardio – runner’s squats (switched legs halfway)
Weights – reverse flys
Legs/Cardio – cross-jacks
**Ran around the green**
Weights – hammer curls
Legs/Cardio – sumo or narrow squats
Weights – tricep kickbacks
Legs/Cardio – sideways jumps
Weights – front arm raises
Legs/Cardio – right side lunges
Weights – lateral arm raises
Legs/Cardio – left side lunges
Weights – dead lifts
Legs/Cardio – mat taps
Weights – standing chest flys
Legs/Cardio – calf raises
Weights – bench press (on back)
Legs/Cardio – pistol squats (switched legs halfway)
Weights – wood chops (switched directions halfway)
Legs/Cardio – Smurf jacks (squat jacks)
Ab-o-Rama:
Each PAX chose an ab exercise and # of reps
We stretched and did Cool-down individually as I shared my COT:
A word of wisdom my husband received from a seasoned coach who mentored him to be a basketball coach at our school…. Be an ACE! 3 things athletes (but really anyone!) actually has CONTROL over in all situations – their OWN:
A – Attitude
C – Character
E – Effort
So we can always try to focus on having the best attitude, character, and effort we can have, ourselves!
