We met in the parking deck on this rainy morning, and started with the disclaimer and got going!  

Warm up: 

• Good mornings
• Knee repeaters – each side
• Low impact jumping jacks
• Arm circles – both sides
• Inchworm walkouts

Stations – 5 stations, 1 station (stairs) drives when we rotate

Station A – Climb stairs holding weights and come back (same for all rounds) – when this station finishes/returns, we rotate stations

Station B – 

• Round 1 – dead lifts with wide row
• Round 2 – woman-makers (option to be low impact)

Station C – 

• Round 1 – alternating jump lunges, or alternating forward lunges (weights optional)
• Round 2 – bicep curl to overhead press

Station D – 

• Round 1 – wall sit with arms above head
• Round 2 – shoulder taps

Station E –

• Round 1 – Goblet squats
• Round 2 – tricep kickbacks or tricep overhead

After Round 1  – Glute burner on mats – 50 seconds each exercise, 10 second rest/transition

• Quadriped position – right leg rainbow
• Right leg donkey kick
• Right leg fire hydrant
• Quadriped position – left leg rainbow
• Left leg donkey kick
• Left leg fire hydrant

After Round 2 – core exercises – 50 seconds each exercise, 10 second rest/transition

• Single Leg V-Ups
• Cross mountain climbers
• American hammers
• Bicycle crunches
• Single leg V-ups
• Pax choice

 

COT – a little poem by Lyndsay Rush

I’m so grateful that

Bad days are often followed

By good ones

That sometimes while its raining

The sun makes a little cameo

That time really does heal

And in the meantime, sleep helps

That our dogs can tell when we

Need extra comfort

That when the worst case scenario

Takes us by surprise

So does our own strength

 

We ended with name-o-rama & a picture.  Thanks for joining me!