LAA-LAA Workout (LAA = Legs, Arms, Abs)

LAA-LAA Workout (LAA = Legs, Arms, Abs) Date: September 2, 2021 AO: Riverside, Tough Girl Thursday Q: Puzzle PAX: MamaBear, Nuke, Sunny, Karaoke, Twilight, Southpaw, Slainte, Kaboom, Slopes, Muggs, Voyager, Scorpion, Passport, Barkley, Sparks Warm-up: Jumping jacks, butt kickers, arm circles, toy soldiers The Thang: Each circuit is tabata style, (50 sec on, 10 sec rest), repeat each circuit twice. Circuit 1: Squats, Hammer curls, Weighted sit-ups Circuit 2: Single leg dead lift, Upright row, Russian Twists Leg burn-out: 1 minute holding each: regular squat, sumo squat, sumo squat with calf raise Circuit 3: Reverse lunge, Tricep kickbacks, weighted flutter kicks Circuit 4: Glute bridge, Chest press, Weighted pullovers Arm Burn-out: 1 minute each: ½ way up, ½ way down, all the way up and down Circuit 5: Donkey kicks, Flys (on your back), Renegade rows Ab burnout: 1 minute each: Plank pull throughs, Plank up-downs, Side plank COT: “Motivation is what gets you started. Habit is what keeps you going.” (Jim Ryun) And accountability keeps you honest. (Puzzle) Thanks for always being there to hold me accountable and push me further than I would go by myself. Roni Bundy Discipleship Coordinator, Crosswinds Church Honor Jesus, Make Disciples, Live Out His Word www.crosswindslive.com