- Beatdown: Walk This Way
- Beatdown Date: 11/06/2023
- QiC: Bella
- Number of Pax: 7
- Pax Names: Bella, Fullback (respect), Nitrous, Pandora (respect), Tag-A-Long, Teatree (respect), Tuck
- Number of FNGs:
11/6/23
Name of workout:
Disclaimer & Warm up 3 min
The Thang:
Partner Workout, Time cap of 20min
Equipment needed: Mat, dumbbells, gloves
1. Partner 1 – A. Run/walk pickle
Partner 2 – B. Alternating Step Ups (dumbbells optional)
*Partners switch exercises when the runner returns. Move to next set of exercises when both Partner 1 & 2 complete A & B
2. Partner 1 – A. Run/walk pickle
Partner 2 – Alternating lunges (dumbbells optional)
*Partners switch exercises when the runner returns. Move to next set of exercises when both Partner 1 & 2 complete A & B
3. Partner 1 – A. Run/walk pickle
Partner 2 – Prisoners Squat (dumbbells optional)
*Partners switch exercises when the runner returns. Move to next set of exercises when both Partner 1 & 2 complete A & B
4. Partner 1 – A. Run/walk pickle
Partner 2 – Bicep hammer curl, front press, tricep extension (dumbbells needed)
*Partners switch exercises when the runner returns. Move to next set of exercises when both Partner 1 & 2 complete A & B
If partners finish all 4 rounds before time is up, repeat starting back at 1.
2 min water break and explanation
TABATA: 12 min
20 secs on with 10 sec rest between each exercise, each set repeats 4 times. 1 min break between rounds:
- A. Tic-Tac-Toe, B. Alternating Lateral lunge – 4 min
- A. Tricep dips, B. Crab kicks – 4 min
- A. Low plank salutes, B. Crazy Ivan w/ dumbbell – 4 min
5min:
Cooldown/Stretch
COT – glimmer vs trigger: focus on the “glimmers” in your world, rather than the triggers. Glimmers are things that bring you joy, peace, positivity, purpose
Name oRama