Today we did an ALAC beatdown. You do a series of 3 exercises: Arms, Legs, Abs, and then Cardio.The exercises included will add up to my new age 54!:

Warmup: toy soldiers, Phelps, butt kickers, cherry pickers, upward dog/downward dog, worlds greatest stretch, jumping jacks

THE THANG:

Round 1: Arms: 2 x 10 Bicep Curl to Overhead Press

Legs: 2 x 10 Squat Jumps

Abs: 14 Supermans

Cardio: Run a lap

Round 2: Arms: 20 Tricep Kick backs

Legs: 10 each 1 legged bridges leaning back on picnic bench

Abs: 14 (slow) Mountain Climbers

Cardio: Run a lap

Round 3: Arms: 20 Upright Rows

Legs: 20 Monkey Humpers

Abs: 14 Slide Plank w/ Hip Raise (each side)

Cardio: Run a lap

Round 4 :Arms: 10 Incline Pushup (on curb); 10 decline push ups

Legs: 20 Plyo Lunges (sets)

Abs: 14 upward to downward dog (slow controlled)

Cardio: Run a lap then head to O course

Round 5: AT OBSTACLE  COURSE Arms: 10 Australian pushups

Legs: 20  Weighted Squats

Abs: 20 Hanging bilateral knee lifts

Cardio: Run back to shelter

We ended with 30 seconds each of ABS including bicycle, LBCs, Bird dog, heels to heaven, heel biters, and the pilates 100.

COT

“Be fearless in the pursuit of what sets your soul on fire”

“Your time on earth is limited. Don’t try to ‘age with grace’. Age with mischief, audacity and a great story to tell.”