Disclaimer & Warm up:

Good mornings, toy soldiers, arm circles, JJ, jog the pickle 

7’s: slow Plank Jacks w/ band around ankles  / Monkey Humpers w/ side stepping in between across short side of parking lot curb to curb 

1 min Rounds

Shoulder raise pulses – Loop w/ tension, in/out small movements while raising arms overhead and lower

Bow and Arrow L (hold band straight out w/ L hand, pull back w/ Right)

Bow and Arrow R (hold band straight out w/ R hand, pull back w/ left)

Tricep Kickbacks L

Tricep Kickbacks R

Bear hold taps (band around wrists, alternating lateral taps)

DBDB – Double Banded Dead Bugs (band around feet/wrists) – quite entertaining to watch!

Split to Scissor (lie on back, band on thighs, raise legs, split lets open, then scissor – alternating which leg goes down first on scissor)

Side plank on knee hold band w/ hand on mat; top leg extended, lift leg/lower, then pull band and rotate  R

Side plank on knee hold band w/ hand on mat; top leg extended, lift leg/lower, then pull band and rotate  L

Completed 1.6 rounds

Abs: Reverse Captain Thor – 10:40 Big Girl Sit Ups: American Hammers – we made our way down to 6:24 before Q called time

COT:
Your body isn’t amazon prime. It takes more than 2 days to get what you want. A reminder that there are no quick fixes, secrets, or shortcuts. Sustainable results require consistency, hard work, and time