01/09/2021 - the_coop - Working 9 to 5

AO: The Coop

When: 01/09/2021

QIC: Tex

PAX:

Number of Pax: 4

Number of FNGS: 0

Pax Names:

Signs, Titanium, Queso, Tex


BackBlast:

Groovy playlist today with lots of songs about working. We warmed up with Dolly to “Workin’ 9 to 5” and then got down to “business”…

9 cardio exercises (45 seconds on, 15 seconds rest for all exercises)

1-high knees

2- smurf jacks

3-butt kickers

4-skaters

5-hi/lo punch RIGHT

6-fast feet

7-hi/lo punch LEFT

8-knee repeater – RIGHT

9-knee repeater – LEFT

 

5 abs

1 –LBCs

2 – Russian twist

3 – bicycle

4 – side bends with weight

5 – plank

 

Run or walk a big lap

 

9 arms

1- biceps

2- triceps

3- lateral raises

4- ventral raises

5- bent over rows

6- shoulder to shoulder press

7- flys

8- arm circles

 

5 legs

1- squats

2- side lunge with push off – RIGHT

3- back lunges

4- side lunge with push off – LEFT

5- dead lifts

 

Run or Walk another big lap

 

Stretch –

Arms across chest

Triceps

Runners lunge

Hamstring stretch

Side stretch

COT was from the book The War of Art – I’ll post a photo of the page I read in the Facebook group.

Pictures:

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