#132 CW: Freakout Friday “Ball & Drum”


Talk: Cheaper Isotonic Drink

1, Drum Squat

2, Lateral Lunge Reach Over (One Side)

3, Lateral Lunge Reach Over (Other Side)

4, Side Step Weighted Round Over

5, Co-ordinates

6, Overhead Triceps Extension

7, Staying Alive

8, Single Leg Weighted Forward Reach

9, Halos

10, Handed Up Hip Hulas

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#129 CW: Freakout Friday “Dumbbell Friday”



1, Squat Push Out

2, Sumo Stamp

3, Alternating Tappy Foot

4, Dumbbell Punches

5, Alternating Dumbbell swings

6, L Raises

7, Axis 3

C1, Otis Ups x15

C2, Russian Twists x32

C3, Glute Bridge x50

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#126 CW: Freakout Friday “Circle on Down!”



1, Shoulder Press

2, Reach Overs

3, Star Jumps

4, Punching Round Overs

5, Oblique Jacks

6, Hip Hulas

7, Alternating Toe Touches

8, Reverse Lunges

9, Squats

10, Plank

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#124 CW: Freakout Friday


Talk: Further Intermittent Fasting Discussion

1, Charleston Step

2, Squatted Calf Raises

3, Jab, Jab, Cross Combo

4, Alternating Knee & Shoulder Press

5, Tick Tock

6, Dumbbell Reverse Flies

7, Dog Leg to Kick Back

8, 4 Point Plank

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#121 CW: Freakout Friday – “Core and Shoulder Time!”



1, Squatted Punches

2, Reverse Lunge & Opposite Half Reach

3, Y.I.T.R. Press

4, Bum Kick Bicep Curls

5, Split Raises

6, Reach Overs

7, L Complex

C1, Penguin Crunches x 50

C2, Reverse Penguin Crunches x 50

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#118 CW: Freakout Friday – Swim Special



1, Plie Squat x15

2, High & Low Banded Row x12

3, Alternating Banded Shoulder Press x10each

4, Alternating Banded Front to Lateral Raise x8each

5, Multi-Angle Banded Pull Downs & Out x8

6, Wide Arm Press Up x10

7, Flutter Kicks x50

8, Side Plank Knee to Elbow x8each

9, Sea Turtle x10

10, Twisting Back Raise x16

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#117 CW: Freakout Fitness – “Time to Travel”



1, Squat to Walkout Plank

2, Travelling Squat Shoulder Press

3, Side Lunge & Curtsey

4, Side Lunge & Curtsey (Other Side)

5, Punching Roundovers

6, Star Jumps

7, Thriller

C1, Assisted Jack Knives x 20

C2, Bicycle Crunch x 30

C3, Prone Heel Beats x 30

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#114 CW: Freakout Friday “Dance for your life!”


Talk: How old do you feel?

1, Wide, Wide, Narrow, Narrow

2, Charleston Step

3, Runners Lunge to Knee Raise

4, Hip Kick Side Shuffles

5, Arm Raised Knee Ups

6, Lunge & Reach

7, Side to Side Grape Vine

8, Pump Out & Up

9, Dumbbell Alternate Toe Touches

10, Plank Leg Raises

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#111 CW: Freakout Friday “Banded Friday”


Talk: Beet Root Juice Testing

1,  Step-Up Curl-Up

2, Triple Angle Banded Chest Press

3, Lift Simulation

4, Dumbbell Punches

5, Banded Hexagon Walk Around

6, Dumbbell Cross Punches

7, Wood Choppers

8, Banded Side Bends

9, Banded Trunk Rotations

10, Banded Reverse Crunches

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#109 CW: Freakout Friday “Boogie Core!”


Talk: Swim Update

1, Schuhplattler Squat

2, Charleston Step

3, High Knees

4, Back Peddle Rows

5, IYWTA Bent Over Rows

6, Frankensteins

7, Hip Hulas (On Way)

8, Hip Hulas (Other Way)

9, Banded Oblique Crunches

10, Banded Good Mornings

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