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:

  1. A. Tic-Tac-Toe, B. Alternating Lateral lunge – 4 min
  2. A. Tricep dips, B. Crab kicks – 4 min
  3. 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