- Beatdown: BYOB
- Beatdown Date: 04/12/2023
- QiC: Sonoco
- Number of Pax: 5
- Pax Names: 6 Feet, Blades (respect), Bookworm (respect), Breezy (respect)
- Number of FNGs:
Disclaimer + Warm-up
Cupid Shuffle Plank Challenge
Play the song “Cupid Shuffle.” Hold plank for song intro. Once chorus starts do the following motions:
- “To the right”=move right leg to elbow
- “To the left”=move left leg to elbow
- “Kick”=alternate kicking right and left feet
- “Walk it by yourself”=mountain climbers
Continue the movements to the beat of the song while holding a plank position until the song ends (about 4 mins. total).
The Thang:
Complete 25 reps of four exercises (100 reps total) in each group with a cardio exercise between.
Legs:
25 banded squats
25 leg lifts-right
25 leg lifts-left
25 lateral band walk (length of mat)
Cardio: 25 jumping jacks
Arms:
25 bicep curls-right
25 bicep curls-left
25 lateral pull down
25 planks with alternating row
Cardio: 25 skaters
Glutes:
25 fire hydrants-right
25 fire hydrants-left
25 clamshells-right
25 clamshells-left
Cardio: 25 jump ropes
Abs:
25 American hammers
25 LBCs
25 Mountain Climbers
25 Ankle Biters
Cardio: 25 plank jacks
We completed the entire set once and then made it through legs and arms a second time before time was up.