#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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#131 CW: Step Up! “Sweat & Hold”


Talk:

Step Aerobics

1, Mountain Climber

2, Banded Speed Uppercuts

3, Star Jumps

4, Banded Pull Parts

5, Dumbbell Punches

6, Banded Low & High Row

7, Squat Jumps Rotations

C1, Hollow Hold (60 Seconds)

C2, Banded Glute Held Bridge (60 seconds)

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#130 Canned Workouts “Legs & Floor”


Talk: End-To-End Challenge

1, Squat Press

2, Weighted Pulsing Lunge (One Side)

3, Kettlebell/ Dumbbell Swing

4, Weighted Pulsing Lunge (Other Side)

5, Downward Dog

6, Plank Walk

7, Prone Floor Pullovers

8, Bicycle Crunches

9, Quadrupeds with a Knee Tuck (One Side)

10, Quadrupeds with a Knee Tuck (Other Side)

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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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#128 CW: Step Up! “Always Stepping”


1, Up, Up , Down, Down (Basic Step)

2, Straddle Box Jumps

3, Up, Up , Down, Down (Basic Step – other side)

4, Fly

5, Deficit Curtsey Squat

6, Step Side Crunch & Tap

7, Plank Step Knee Crunch

8, Straddle Up, Up, Down, Down

9, Knee Ups

10, Straddle Up, Up, Down, Down (other side)

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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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#125 CW: Step Up! “Alternating Steps”



1, Squat Jumps

2, Up, Up, Down, Downs (Basic Step)

3, Deficit Reverse Lunges

4, Straddling Up, Up, Down, Downs

5, Typewriter Press Up

6, Up, Up, Down, Downs (Basic Step)

7, Plank Row

8,  Straddling Up, Up, Down, Downs

9, Ab Crunch

10, Alt Toe Touches

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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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#123 CW: Step Up! “Leg Cardio”



Step Aerobics

1, Mountain Climber

2, Deficit Reverse Lunges

3, Star Jumps

4, Reverse Plank Leg Lifts

5, High Knees

6, Calf Raises

7, Wide, Wide, Narrow, Narrow

C1, Glute Bridge x 20

C2, Glute Bridge Leg Lifts x 15ea

C3, Clam Shell Reverse Crunches x15

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