Disclaimer:  Hi, I’m Slipstitch.  I’m not a professional.  You are here at your own risk.  Modify as needed.  Do what you can.  It’s your workout.

 

Needed:  Mat, band, water

 

Warmup – Arm circles (forward & backward) big, Arm circles little (forward & backward), Toy soldiers,  Hip openers, Hip closers, Walk around the pickle

 

Tabata:  45 secs work, 15 sec rest

Arms:

1. Rear Shoulder Squeeze.  Band above elbows, arms at 90 degrees in front move to side
2. Lat Pulldown. Band around wrists, arms straight above head, pull band down behind head
3. Tricep Extensions left arm on shoulder right arm 90 degree to straight
4. Tricep Extensions right arm
5. Bicep Curls kneel on one knee put band around right leg above knee right arm
6. Bicep Curls band above left knee
7. Bow and Arrow left arm
8. Bow and Arrow right arm
9. Tricep Kickback band around wrists, palms on front of legs, alternate hands moving toward back

 

Walk around pickle 

 

Legs:

1. Squat Wide Leg band above knee
2. Side Leg Lift, Left leg Down on mat, band above ankle 
3. Side Leg Lift Right leg
4. Glute Bridge, Band above knee
5. Clam Shells Left Leg
6. Clam Shells Right Leg
7. Donkey Kicks Left Leg
8. Donkey Kicks Right Leg
9. Fire Hydrant Left Leg
10. Fire Hydrant Right Leg

 

Walk around pickle

 

Abs:

1. LBC’s
2. American Hammers
3. Reverse Crunch
4. Ankle Biters
5. Flutter Kicks
6. Dead Bug

 

COT: “Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.” – Vivian Greene

 

Name – o – rama