Q: Saints (Lost count/150) ,
PAX: Saints (Lost count/150)
FNGs: None
COUNT: 1
CONDITIONS: low 70s and air conditioned
WARMUP:
Warm-Up (3 Minutes)
Perform each exercise for 45 seconds to get blood flowing and prime your joints:
– Bodyweight Squats
– Arm Circles & Torso Twists
– Dynamic Runner’s Lunges (with a twist)
– High-Knee Marching (in place)
THE THANG:
Circuit 1: Lower Body & Core Stability
Perform 3 rounds. Rest 60 seconds between rounds.
1. Dumbbell Goblet Squats — 12 reps
2. Dumbbell Romanian Deadlifts — 10 reps
3. Plank with Shoulder Taps — 20 taps (10 per side)
Circuit 2: Upper Body & Conditioning
Perform 3 rounds. Rest 60 seconds between rounds.
1. Dumbbell Overhead Press — 10 to 12 reps
2. Dumbbell Bent-Over Rows — 12 reps
3. Low-Impact Cardio: Dumbbell Thrusters or Kettlebell/DB Swings — 15 reps
MARY:
Circuit 3: Abs Finisher
Perform 3 rounds back-to-back with 30 seconds rest between sets.
1. Bird-Dogs — 12 total reps (6 per side, slow & controlled)
2. Deadbugs — 12 total reps
3. Lying Heel Taps — 20 total reps (10 per side)
4. Forearm Plank Hold — 30 to 45 seconds
ANNOUNCEMENTS: none
COT: Done
