Abs, Booty, Cardio & AMRAP

3/16/22

Abs, Booty, Cardio & AMRAP AO: Uptown; Shallotte, NC Q: Titan PAX: Mulberry, Dora, Wally, Trek, Triple Threat, Panther, Closer, Quad, Chuckles, GingerSnap (from out of town, not sure she filled out the registration), TItan Warm Up: jumping jacks, stretching while giving workout explanation The Thang: Abs, Booty, Cardio & AMRAP 3 Blocks of Cardio with Abs between each. Block 1: 30s High Knees & 30s Partial Lunge Jumps - repeat 2x Abs: Superman - Reverse Crunches - Russian Twists - Reverse Crunches - Plank Jack - repeat Block 2: 30s Front-to-Back Jump ropes - 30s Low Rotational Chop - repeat 2x Abs: Plank - Reverse Crunches - Russian Twists - Reverse Crunches - Plank Jack - repeat Block 3: 30s Side-to-Side Jump ropes - 30s Sledgehammer - repeat 2x Abs: Plank - Reverse Crunches - Hollow Body Hold - Reverse Crunches - Plank Jack - repeat *about 12 Reverse Crunches every 30s - total of about 150 Booty: 45s work; 15s rest with Loops Pushbacks Clams Lateral Squats Fire Hydrant Hamstring Curls Split Squats on Wall AMRAP: 4 minutes of work Partial Lunge Jumps (x4 - 2 each side) Low Rotational Chop (x4 - 2 each side) Sledgehammer (x4 - 2 each side) 20 Jump ropes Cool Down