Singles and Doubles

11/10/22

Singles and Doubles

Riverside Tough Girl Thursday

Q: Hurricane

PAX: Avalanche, Aloha, Barkley, Ripley, Voyager, Welcome FNG Homestead

Warm Up:

Jog around the loop. On the way back add in running high knees and running butt kickers.

Cherry Pickers

Arm Circles

Arm Swings

The Thang:

Arms

Static hold with one arm while the other works:

5 left, 5 right, 10 both

Lateral Raises

Triceps Extensions

Zondervan Curl (curl up and press down)

Triceps Kick Back

Curtain Curl

Run the loop then repeat

Legs

Single Leg Dead Lift - 10 each side

Dead Lift - 20

Raised Calf Sumo Squat - 10 each side, 20 both sides

Wide squats 10

Narrow Squats 10

Jump Squats 20

Pendulum Lunges 10 each side

Jump Lunges 20

Right Leg Fire Hydrants 10 Donkey kicks 10 Donkey Fire 20

Left Leg Fire Hydrants 10 Donkey kicks 10 Donkey Fire 20

Abs

20 each side weighted hip dips

20 Chest Press sit -Ups

COT

Exercise is a celebration of what your body can do. Not a punishment for what you ate! Do you now know that your body is a temple of the Holy Spirit within you (1 Cor 6:19) Don't let your mind bully your body. You CAN do hard things. We are #bettertogether