I am so belated posting this backblast but better late than never!  My cousin Elizabeth lives in Charlotte and is active with FiA Charlotte Metro – her FiA name is Dr Phil 🙂  As I had the Q on her birthday (August 2), I asked her if she could share her VQ workout with me so we could do it in Carpex in her honor.  I made a few Frito-tweaks but we all thought this was a good one so thank you Dr Phil!

Pax brought mats, water & 2 sets of weights – medium/heavy and light weights – it was a BYO(dumbell) kind of day 🙂
warm up – leg swings front to back and side to side
adductor rocks (each side)
good mornings
air squats
side lunges (each side)
walk a lap
Set #1 – 6 minutes (1 min per exercise, repeat 2x)
  • goblet squats
  • forward lunge (alternating sides)
  • mountain climbers
walk a lap
Set #2 – 6 minutes (1 min per exercise, repeat 2x)
  • RDL
  • squat walk side to side
  • weighted glute bridge
walk a lap
arms with light weights – 30 seconds each move – 8 mins total
  • both arms – bicep curl
  • R arm (both weights) – row
  • both arms – bicep curl
  • L arm (both weights) – row
  • R arm (both weights) – bicep curl
  • both arms – row
  • L arm (both weights) – bicep curl
  • both arms – row
  • both arms – overhead press
  • R arm (both weights) – overhead tricep extension
  • both arms – overhead press
  • L arm (both weights) – overhead tricep extension
  • R arm (both weights) – overhead press
  • both arms – overhead tricep extension
  • L arm (both weights) – overhead press
  • both arms overhead tricep extension
walk a lap
go over to the fence and do 45 sec on/15 sec off wall sits – 2x
standing core – 30 seconds each move, go through exercises on R side and then go through on L – 4 mins total and we did this twice!
  • split squat position with standing side bend (weight is on side with leg in front, other hand is on ear/elbow up)
  • rack weight to shoulder and do imperial walkers on one side knee to elbow (standing T move)
  • arm/weight overhead and do standing march
  • lift leg that was back during split squat position and do woodchop starting from shoulder that had weight in hand overhead
We ended with name-o-rama and wished Dr Phil a very happy birthday!  Thanks for joining me!