20+8=28

20+8=28

4/28/22

AO: Tough Girl Thursday at Riverside

Q: Hurricane

PAX: Slainte, Cash Money, Passport, Buckeye, Barkley, Treasure, Twilight, Southpaw, Voyager

Warm Up:

March in place

Inside foot taps

Outside Foot Taps

High Knees

Cherry Pickers

Tha Thang: Everything with weights

Upper:

20 Single Arm Triceps V Extensions

8 IYW

20 Triceps Extensions

8 (HC) Renegade Row with Extension

20 Chest Press into a Big Girl Sit-Up

8 Pass the weight plank toe taps

Repeat

Lower:

20 (HC) Bent Knee Donkey Kicks then 20 Pulses

8 Inchworm with a push-Up, Deadlift, High Pull

20 (HC) Fire Hydrant then 20 Pulses

8 Curtsey Lunge with a curl

20 Alternating Lunges

8 Hamstring Curls and Pulses

Repeat

MARY

20 (HC) Hip Dips over the weight

8 In Outs around the weight Left, Right, spread for center

20 Legs over the weight and drop one leg at a time

8 Plank Taps (tap the weight)

20 Bicycles with Russian Twists

8 (HC) Pass the Weight left to right

Repeat

COT:

Praying for your friends is important. Sometimes they fight battles they never talk to you about. Cover your friends in prayer.

Patience: Let's be honest here! You won't drop 2 jean sizes in one day. You won't lose 50lbs in one month. You will miss the occasional workout. You are going to have your bad days. Your weight will fluctuate up and down. You will have a few setbacks. You are human, you will fail sometimes. Nothing worth achieving is ever going to be easy or happen straight away. JUST KEEP GOING!!