Time Bomb

Time Bomb 4/23/22 convergence at the complex Mellow on Q Pax: Rio, Wrangler, Dora, Shadow, Crochet, Small town, Road Trip, Bravado FNG/Touchdown, Maui Warm up: Butt kickers, high knee, Arm circles Legs 1 minute wall sit 45 second squats 30 seconds alternating lunges 15 second jump squats 30 second alternating lunges 45 seconds squats 1 minute wall sit 1 minute break Cardio 1 minute skaters 45 seconds jumping lunges 30 seconds plank jacks 15 seconds burpees 30 seconds plank jacks 45 seconds jumping lunges 1 minute skaters 1 minute rest Arms 1 minute over head press 45 seconds bicep curls 30 seconds overhead tricep extensions 15 seconds front raise 30 seconds overhead Tricep extensions 45 seconds bicep curls 1 minute over head press 1 minute rest Cardio 1 minute skaters 45 seconds jumping lunges 30 seconds plank jacks 15 seconds burpees 30 seconds plank jacks 45 seconds jumping lunges 1 minute skaters 1 minute rest Abs 1 minute plank 45 seconds LBCs 30 seconds side plank right 15 seconds V sit 30 seconds side plank left 45 seconds LBCs 1 minute plank 1 minute rest Cardio 1 minute skaters 45 seconds jumping lunges 30 seconds plank jacks 15 seconds burpees 30 seconds plank jacks 45 seconds jumping lunges 1 minute skaters 1 minute rest Glutes/butt 1 minute donkey kick right side 45 seconds fire hydrant right side 30 seconds narwhals right side 15 seconds glute bridge hold 30 seconds narwhals left side 45 seconds fire hydrants left side 1 minute donkey kicks left side Abs 1 minute weighted big girl sit-ups 1 minute PAX choice for abs COT quote by Mother Theresa “yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin”