Sevens

DATE: 7/16/2024

Q:

Counselor

Warm-up:

Do your own thing

The Thang:

Arms 1 minute each, 10 seond rest

Waiter curls

Overhead tricep extensions

Alternating bicep curls

Lateral to front raises

Overhead press (alternating then together)

Tricep kickbacks

*1 minute cardio

Core 1 minute each, 10 seconds rest

Press out to knee crunch

Oblique crunch

Standing bird dog

Squat to twist

Full body crunch

Sumo squat w/around the world

*1 minute cardio

Glutes 1 minute each, 10 seconds rest

Glute marches

Donkey kicks

Glute bridge

Reverse leg lift (tabletop position)

Reverse plank

Frog glute bridges

*1 minute cardio

Back 1 minute each, 10 seconds rest

Reverse snow angels

Dolphin kick

Superman

Inchworm

Dumbell swings

Cat/Cow

*1 minute cardio

Legs 1 minute each, 10 seconds rest

Calf raises

Curtsy lunges

Pulse Squats

Rear lunge

Clam shells

Inner leg lifts

*1 minute cardio

I am not afraid of Storms, for I am learning how to sail my own ship. --Louisa May Alcott, Little Women