Don't Drop The Weight

Title: Don't Drop The Weight

Date: 5/13/21

Location: Tough Girl Thursday at Riverside

Q: Hurricane

PAX: Cash Money, Treasure, Sunny, Voyager, Twilight, Tidal Wave, Doc, Southpaw, Red Card, Diamond, Scorpion, Mermaid, Foodie, Hurricane, Welcome FNG's Lobsta and Uptown

Warm Up:

Mosey with weights to other parking lot

To the song Roxanne: Side Straddle Hops through the song, when it says Roxanne do a burpee

The Thang:

Don't Drop the weights throughout the workout. Penalty of 1 burpee every time a weight touches the ground.

30 seconds work, 10 seconds rest 3 rounds of each before moving on to the next exercise. 30 second run in between each move while holding the weights (example: complete 30 seconds Arnold Press, rest 10 sec, run with weight 30 sec, rest 10 sec, repeat Arnold Press, rest, run, rest 3 times before moving on to Inner Fly).

- Arnold Press in sumo squat hold

- Inner Fly with a press and calf raise

- Right Leg Step-Up on the curb knee with a bicep curl then step down into a reverse lunge

- Left Leg Step-Up on the curb knee with a bicep curl then step down into a reverse lunge

- Squat Step-Outs with a Triceps extension alternating legs

- Right Leg Lateral Step-Up on curb with hammer curl then step down into a side lunge

- Left Leg Lateral Step-Up on curb with hammer curl then step down into a side lunge

Mosey back to the starting parking lot and put down the weights.

There were no penalties!!

MARY:

Plank Complex: No rest between the transitions 30 seconds each

High Plank

Right Side Plank

Low Plank

Left Side Plank

Rest for 10 seconds

Lateral Plank Complex: No rest between transitions 15 seconds per leg

High Plank Left Leg Raised

High Plank Right Leg Raised

Right Side Plank with Right Leg Raised

Left Side Plank with Left Leg Raised

Low Plank with Left Leg Raised

Low Plank with Right Leg Raised

30 Second Low Plank

COT:

Great job holding onto those weights! None of you dropped them. That's impressive! You are all amazing, strong women! Post your workouts on your social media and show the world how strong you are. Other women should look at you and know that if you can do it, they can too. Be a beacon for others. Shine your light bright ladies!!

Lots of Love,

Hurricane