Date: 2024-05-08
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital)
FNGs: None
COUNT: 2
WARMUP:
– 1 minute: Jog in place to get the heart rate up.
– 1 minute: Jumping jacks for dynamic stretching and increasing heart rate.
– 1 minute: Arm circles (30 seconds forward, 30 seconds backward) to loosen the shoulders. – 1 minute: Leg swings (30 seconds each leg) to loosen the hip flexors. – 1 minute: High knees to engage the core and increase lower body temperature. – 1 minute: Butt kicks to activate the hamstrings.
– 1 minute: Static stretch – touch toes, hold each side stretch for 30 seconds to prepare the muscles.
THE THANG:
Perform each exercise for 45 seconds followed by 15 seconds of rest. Repeat each set 3 times before moving to the next set. Set 1:
– Burpees (Full body activation)
– Mountain Climbers (Core and cardio)
Set 2:
– Squat Jumps (Lower body power)
– Murkans (Upper body strength)
Set 3:
– Lunges (Alternate legs for lower body strength)
– Plank Jacks (Core stability and cardio)
Set 4:
– High Plank Shoulder Taps (Core and shoulder stability)
– Side Lunges (Inner and outer thigh activation)
MARY:
– 1 minute: American Hammers
– 1 minute: Freddie Mercury’s
– 1 minute: Plank
– 1 minute: Side Plank (30 seconds each side)
– 1 minute: Leg Raises
– 1 minute: Flutter Kicks
– 1 minute: LBCs
ANNOUNCEMENTS:
COT:
Tags: potomac-rising, FIFA (F3 The Capital)
