- Beatdown: Saved By The Bell
- Beatdown Date: 06/03/2022
- QiC: Bon Voyage
- Number of Pax: 6
- Pax Names: Breezy (respect), Forrest, Helium, Sonoco, Walkman
- Number of FNGs:
Warm Up a little
Tin soldiers, good mornings
Metabolic workout
2 min 4twist, 4 squat, 4 pushups
Then 45 seconds of each exercise 4 x through. (everyone stops when they need to)
- Squat hold with overhead weight hold 5 count then 5 pulse alternating
- Squat hold with 5 bicep pulses and 5 count bicep squeeze
- Close grip push up with 5 cont hold at bottom and top of pushup
- Jump Lunges or reverse lunges
- Alternating 5 squat hops and 5 toe jumps
Butt and Gut 30 sec work with 10 sec rest 2 sets of each round
Butt Round —- ha get it?
- 3 Count dead lift
- 3 count goblet sumo
- Curtsy lunge
- LCurtsy pulse
- R Curtsy pulse
- Reverse fly step back
- Narrow Squat
- Side toe tap (bed stationary knee and switch sides on second round)
Gut Round
- Pullover Crunch
- Supine wood chop
- Wood Chop bicycle
- L Plank with hip dip (hold DB)
- R Plank with Hip dip (hold DB)
- Plank with knee in then leg lift (alternating)
- Butterfly situps
- Frog pumps (bridge with frog legs)
COT: To have one’s individuality ignored is like being pushed quite out of life. Like being blown out as one blows out a light. – Evelyn Scott