Do Hard Things

10/21/21

Do Hard Things

Riverside Tough Girl Thursday

Q: Hurricane

PAX: Passport, Nuke, Scorprion, Voyager, Cash Money, Sunny, Southpaw, Sketch, Barkley, Bookworm, Puzzle, Hurricane

Warm Up:

Tubthumping by Chumbawamba: 4 each of alternating squat and cross knee, 4 each alternating Cross Jab and Squat, when the song says 'I get knocked down', do a burpee. Do half of the song and then 1 minute cherry pickers.

The Thang: 45 Seconds on 10 Seconds off (all weighted)

- Inchworm with weights, push-up, walk back in to deadlift and high pull

- Tarantulas, grab the weight on the squat and jump with them

- Pendulum Lunges left leg with a front raise

-Pendulum Lunges Right leg with a lateral raise

- Side to side lunges (no step in between, get as low as possible)

- Curtsy Lunges Left leg with a hammer curl

- Curtsy Lunges Right leg with a bicep curl

- Squat and press with an oblique bend both sides (with the weights over your head, bring one elbow to meet your knee)

- Plank Pass to your opposite foot for each weight, push-up then grab weights and put them back to starting position

- Donkey pulses with weight left

- Donkey pulses with weight right

- Renegade Rows Left with arm extension up

- Renegade Rows Right with arm extension up

Mosey with weights to the senior Center and drop weights.

Race and Options:

- Burpee Broad Jump Race to the end of the parking lot then Sprint back. First person back chooses the holder exercise until everyone is back.

- Choose one: 30 Carolina Dry Docks, or 3 Wall Walkers

- Wall Sit, with the backs of arms firmly pressed against the wall do 15 bicep curls

- Place weights on lap and hold wall sit until everyone is finished

Repeat the Tabata only changing the Donkey pulses for Fire Hydrant pulses.

Repeat the Race and Options

Mosey back to starting area.

COT: 'Small daily habits lead to long term growth.' No matter what your overall goal is; to lose weight, to build muscle, to get healthy, to maintain, make small daily goals and accomplish those every day. 'Little wins are like single blades of grass, not really that impressive. But roll a bunch together and you've got something to stand on.'

I love that FiA is a sisterhood. We're not meant to do life alone. We can rely on each other. You have people. Lean on them. Keep encouraging each other.

So encourage each other and build each other up, just as you are already doing.

-1 Thessalonians 5:11

I'm so thankful for each and every one of you strong, amazing women. Shine your light bright ladies!

Hurricane