04/03/2021 - the_coop - The Dirty Thirty
AO: the_coop
When: 04/03/2021
QIC: Tex
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Tex, Broadway, Signs, Queso, Grateful
BackBlast:
They say if your hair still looks good after the workout, you didn’t do it right…well, I think we managed to look cute and get a good workout in on this chilly April Morning!
We started with some warm up moves – I suggested imagining your problem from the week towering over you and give it a good smack with your fist while kneeing it in the gut. . . but you may have had a calmer week than I did! After getting warmed up, we jumped right in to the Dirty Thirty – 30 exercises for 45 seconds with 15 break in between. We did:
Star Jumps
Fire Hydrants
Mountain Climbers
Push Ups
Tricep Dips
Jumping Jacks
Sit n Stands
Carolina Dry Docks
Switch Kicks
One-legged Hop L
One-legged Hop R
Squat pulses
Zebras
Burpees – yes we did!
Low Plan Hold
Smurf Jacks
Tricep Push Ups
Side Plank L
Side Plank R
High Knees
Lunge Pulses L
Lunge Pulses R
Jump Squats
Boat Sit Hold
Russian Twist
Plie Squats
Bicycle Crunches
V-Ups – and half way through we switched to LBCs
Wall Sit
Skaters
We still had about 7 minutes lefts so we ended with a “see you when we see you” with jump squats on one side of the circle and squat thrusts on the other.
We ended with a cool down/stretch, an Easter/Lent related COT and Name-o-rama.
It was great to start the weekend with these lovely ladies!
