- Beatdown: Saved By The Bell
- Beatdown Date: 12/08/2023
- QiC: Bookworm
- Number of Pax: 9
- Pax Names: Blades (respect), Bookworm (respect), Breezy (respect), Duckie (respect), Fantasy, Hootie (respect), Major, Nails, Workday
- Number of FNGs:
Warm-up:
High Knees
Butt kickers
Cross-body toe touch
Overhead stretch to the side
Arm circles
Side lunges
Cross jacks
Toy soldiers
Squat with overhead reach
Good mornings
Walk/run the pickle
Upper body (50 sec, 10 sec)
Bent over row
One arm snatch (R)
One arm snatch (L)
Lateral raises and front raises
One arm shoulder press (R)
One arm shoulder press (L)
Reverse fly
Hammer curl (R)
Hammer curl (L)
Triceps kickback
Walk the pickle with weights on your shoulders
Standing ab workout
Hold one weight in both hands bring it down and raise your knee
Side bend, toe tap(R)
Side bend, toe tap (L)
Raise the knee and twist to the same side with weights (alternate)
Extend and crunch (R)
Extend and crunch (L)
Reach and twist to the opposite side (alternate)
Woodchop (R)
Woodchop to (L)
Side leg raise and side bend (R)
Side leg raise and side bend (L)
Walk the pickle carrying weights
Lower body
Sumo squats with weights up and down
Single-leg Deadlifts (R)
Single Leg Deadlifts (L)
Calf raises
Reverse lunge (R)
Reverse lunge ( L)
Narrow squat
Curtsy lunge with weights (R)
Curtsy lunge with weights (L)
Squat hold
Cool down
COT: If you want to lift yourself up, first lift up someone else.
-Booker T. Washington
Name o Rama