Feel’n the Burn
Warm Up:
20’s: Fuzzy Arm Circles, SSH, Windmills,
10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies
The Workout
Happy Feet then bear crawls around the parking lot X 2
Mosey to Rock Pile (rotate clockwise)
- 4 sets of 20’s – Curls
- 4 sets of 20’s – Overhead press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
Aik’n Abs – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge
Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks
Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins
Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks
Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers
Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips
Finished off with LSFs, One leg Homers, and Supermans
Announcements:
Speed for Need tomorrow at 7AM.
Prayer Requests
Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.
