🖤 Disclaimer

🖤 Warm up (Duckie): Walk the Pickle while warming up – arm circles, windmill arms, butt kickers, high knees, mummy march

🖤 “Survive the 13” Workout (Homegrown): Work/Rest: 45 sec work / 15 sec rest, 2 Rounds, Walk the Pickle between rounds

Equipment: Dumbbells, mat

#	Theme Name	Regular Name	Muscle Groups
1	Jason Jabs	Dumbbell Punches	Shoulders, arms, core
2	Deadlifts	Dumbbell Deadlifts	Hamstrings, glutes, back
3	Shadow Lunge	Curtsy Lunges	Glutes, quads, balance
4	Haunted Halos*	Dumbbell Halos	Shoulders, core
5	Basement Crawl	Inchworm to Plank	Core, chest, shoulders
6	Grave Weight Squats	Dumbbell Front Squats	Quads, glutes, core
7	Body Snatchers	Bent-over Dumbbell Rows	Back, biceps
8	Red Alert Jacks	Low-impact Jumping Jacks	Full-body cardio
9	Overhead Threat	Overhead Presses	Shoulders, triceps
10	Figure Eight Escape	Dumbbell Figure-8s (legs)	Legs, arms, coordination
11	Pulse Check	Pulse Squats	Quads, glutes
12	The Wait	Hold Squat	Quads, glutes
13	Skull Crushers (standing)	Dumbbell Skull Crushers	Triceps

*Halos have the option of doing one direction in one round and then the second direction in the other round, or alternating each halo both times.

🏋️ Summary of Body Focus by Move

• Lower Body: 2, 3, 6, 11, 12

• Upper Body (arms/shoulders): 1, 4, 7, 9, 13

• Full-Body/Cardio/Coordination: 5, 8, 10

🖤 ABs (Duckie): 45 seconds work / 15 seconds rest 

1. “Campfire Crunches” (Regular Crunches)
   Start lying down, knees bent, feet on the floor. Crunch up, pause at the top, then lower down slowly. Like creeping away from the campfire…
2. “Machete Twists” (Russian Twists)
   Sit up, feet off the floor (or grounded for less intensity). Twist your torso side to side. Imagine you’re dodging Jason’s swing. 😱
3. “Graveyard Leg Raises”
   Lie on your back, hands under glutes. Slowly raise legs up, then lower without touching the floor. Control = survival.
4. “Full Moon Flutter Kicks”
   Stay on your back, legs hovering, and flutter like you’re swimming for your life. Tiny, fast kicks.
5. “Final Girl Plank” (Elbow Plank)
   Hold a strong elbow plank. Glutes and core tight. You’re the last one standing—stay sharp.
6. “Killer Knee Tucks” (Reverse Crunches)
   Pull your knees toward your chest, lifting your hips off the ground. Slow and deadly.
7. “Slasher Scissors” (Scissor Kicks)
   Like flutter kicks, but with legs going over-under in wide criss-crosses.
8. “Dead Sprint Sit-Ups”
   Full sit-ups, fast and with urgency—like you’re racing to escape the woods.
9. “Body Bag Bicycles” (Bicycle Crunches)
   Elbow to opposite knee. Twist and pedal through the horror.
10.  “Cursed Hollow Hold” (Hollow Body Hold)
    Lie on your back, arms and legs extended and hovering off the ground. The hardest one—because Jason never quits.

🖤 COT (Homegrown)

“Courage is not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” -Nelson Mandela

🖤 Name O Rama – 2 FNGs! (Homegrown’s sisters!!) Treble and Barbie (aka Barbarian)