09/18/2023 - the_mud_room - Tabata-style Full-Body Beatdown
AO: The M.U.D room
When: 09/18/2023
QIC: Songbird
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Titanium, Flip Flops, Zookeeper, Thriller, Tex, Rerun, Miyagi, Songbird
BackBlast:
It was nice and cool this am!! We first stretched out as I shared the intro/disclaimer.
Then we did a couple warm-ups together:
Hi-knees
Butt kicks
10 toy soldiers in cadence
The Thang:
Two sets of 5 combo-exercises each, each repeated 3x – 45sec on, 15sec off:
- Hammer curls w. Side lunges
- Squat-to-overhead presses
- Upright rows w. Forward/back lunges
- Y curls w. Single leg kick out
- Dead lifts w. Calf raises
- Tricep curls w. Side leg raises
- Tricep kickbacks w. Narrow squats
- Single bent over rows w. Single leg dead lift (switch sides halfway)
- Reverse flys w. Sumo squats
- Kettlebell swings
Abs:
45 sec of Russian twists
20 bicycles (L/R is 1)
Finally stretched, cooled down, with COT:
Whatever happens on any given day, every next day is NEW, with new grace and new strength!
Lamentations 3:22-23
The steadfast love of the LORD never ceases;
his mercies never come to an end;
they are new every morning;
great is your faithfulness.
