Foundation’s CNo Run 400+ calorie Full Body tabata

AO: The Olympiad

When: 03/06/2025

Number of Pax: 4

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Foundation


Introduction

Cold

Warm-O-Rama

Hairy Rockette, Abe Vigodas, Downward Dog, Tie Fighters

The Thang

Tabata/Intervals – 35 seconds of exercise NO REST between sets

  1.        CURLS
  2.        IMPERIAL WALKERS
  3.        CURLS
  4.        KNEE REPEATERS (LEFT)
  5.        CURLS
  6.        KNEE REPEATERS (RIGHT)
  7.        CURLS
  8.        LBCs

WALK OR RUN TO CONE AND BACK

  1.      CHEST PRESS
  2. HAIRY ROCKETTES
  3. CHEST PRESS
  4. SIDE SHUFFLE & TWO CROSS JABS
  5. CHEST PRESS
  6. TOE TAPS
  7. CHEST PRESS
  8. LEG RAISES

WALK OR RUN TO CONE AND BACK

  1. GOBBLET SQUATS
  2. IMPERIAL WALKERS
  3. SQUAT W/ ALTERNATING HIP SWINGS
  4. TOE TAPS
  5. DIAGONAL KICKBACKS (RIGHT)
  6. DIAGONAL KICKBACKS (LEFT)
  7. BOBBY HURLEYS
  8. PICKLE PUSHERS

WALK OR RUN TO CONE AND BACK

  1. OVERHEAD PRESS
  2. CROSS CRUNCH W/ ALTERNATING TOE TOUCH
  3. OVERHEAD PRESS
  4. SIDE SHUFFLE & DOOR SLAM
  5. OVERHEAD PRESS
  6. SSH
  7. OVERHEAD PRESS
  8. AMERICAN HAMMERS

WALK OR RUN TO CONE AND BACK

  1. SKULLCRUSHERS
  2. SHOULDER TAPS
  3. SKULLCRUSHERS
  4. PLANK JACKS
  5. SKULLCRUSHERS
  6. SHOULDER TAPS
  7. SKULLCRUSHERS
  8. FREDDY MERCURYS

WALK OR RUN TO CONE AND BACK

  1. BENT OVER ROWS
  2. HAIRY ROCKETTES
  3. BENT OVER ROWS
  4. KNEE REPEATERS (RIGHT)
  5. BENT OVER ROWS
  6. KNEE REPEATERS (LEFT)
  7. BENT OVER ROWS
  8. FLUTTER KICKS

WALK OR RUN TO CONE AND BACK

  1. CURLS
  2. SIDE SHUFFLE & DOOR SLAM
  3. CHEST PRESS
  4. BOBBY HURLEYS
  5. SUMO SQUATS
  6. IMPERIAL WALKERS
  7. OVERHEAD PRESS
  8. CROSS CRUNCH W/ ALTERNATING TOE TOUCH
  9. SKULLCRUSHERS
  10. LBCs
  11. BENT OVER ROWS

 

 

 

Circle of Trust

Talked about the starfish and how it regenerates when it loses a limb.  We have the strength to overcome great obstacles in our life too.

Naked Man Moleskin

Ended with prayer

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