03/06/2021 - the_coop - Wellstar’s Muscle Madness: Buns ‘n’ Guns

AO: the_coop

When: 03/06/2021

QIC: Sonic Boom


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Broadway, Signs


Tex had something come up, so I was actually excited to step in and try out this workout, provided by the wellness department where I work! It was a cloudy, cool morning, but we turned up the heat on our buns & guns for sure – so glad Broadway and Signs were there to do it with me!

Warm Up

  • Walk in Place
  • Soft Side Squats
  • Rear Kickers
  • Heel Rockers
  • Hillbillies
  • MJs

The Thang

Ladder: 20, 16 (could extend this part if needed, but we had other things to do so only went two rounds!)

  • Sumo Squat (w/resistance band at thighs)
  • Front Band Pull-aparts
  • Glute Bridge w/Banded Abduction
  • Carolina Dry Docks (mod: overhead band pull-aparts)
  • Grass Grabbers (squat hops)

Supersets: 40/10 Tabata, 2x thru each superset

  • Squat (Arnold) Presses/Push-ups
  • Goblet Squats/Plank
  • Lateral Raise/Jump Squats

EMOMs: 2x thru

  • Walkouts (inch worms)
  • Squat + Hallelujah
  • Jack Knives
  • Wide to Narrow Squat Hops

Abs – 35s each, 2x thru

  • Up/Down Plank
  • V-Sit or Boat Hold (again, Signs steals the show on these!)
  • High Plank Trunk Rotations
  • Pretzel Crunch
  • Side Plank Dips
  • American Pie Sit-ups


CoT & Name-O-Rama

“Smooth seas don’t make skillful sailors.” Got this quote from my Noom subscription – a reminder that these ladies continue to encourage and challenge me to achieve new heights in every area of my life. Happy Weekend!


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