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, weights, water

 

Warmup – Toy soldiers, Arm circles (forward & backward) big, Arm circles little (forward & backward), High Knees, Butt Kicks, Hip Open and Close.

 

Walk the pickle

 

Tabata:  45 seconds work 15 seconds rest

 

1. Squat with weights on shoulders
2. Alternating reverse lunges holding weights
3. Calf raises holding weights
4. Glute Bridge weight 
5. Alternating curtsey lunges
6. Fire Hydrant Left Leg
7. Fire Hydrant Right Leg
8. Alternating Lateral Lunges 

 

Walk the pickle

 

Arms: Weights

1. Bicep Curls
2. Tricep Extensions
3. Shoulder Press
4. Alternating Lateral Raise L
5. Hammer Curls
6. Chest Press
7. Skull Crushers
8. Bent Over Rows

 

Walk the pickle

 

Abs:  

1. Standing side leg lifts
2. Standing side dumbbell crunches
3. Dumbbells over head high knees
4. Reverse Crunch
5. Scissor Kicks
6. Dead Bug

 

Ring of fire.  Plank while each pax does 5 push ups

 

Stretch

 

National Road Trip Day

 

COT: May you start your day with love and gratitude.