4 Decades + 3

Q: Ogle

07/08/22

The Thang:

Decade 1: Legs/Push-Ups

5 minute legs - 30s each - squat, squat pulse, squat hold, sumo squat, sumo squat pulse, sumo squat hold, lunge R, lunge R pulse, lunge R hold, lunge L, lunge L pulse, lunge L hold, narrow squat, narrow squat hold, narrow squat pulse

5 minute push- ups - 20s work, 20s rest - wide-arm push-ups, narrow push-ups, diamond push-ups, narrow push-ups hold, repeat

Decade 2: Abs

2:30 work AMRAP per set; 20s rest between sets

Set 1: 20 tabletop crunches/20 crunch pulses

Set 2: 10 heels to heaven/10 gaze down leg raises

Set 3: 10 tuck to extension/10 BG sit-ups

Set 4: 10 side plank obliques/10 other side

Decade 3: Glutes

30s each exercise, continuous

R leg raise, R leg raise pulse, L leg raise, L leg raise pulse, R donkey kick, R donkey kick pulse, L donkey kick, L donkey kick pulse, R fire hydrant, R fire hydrant pulse, L fire hydrant, L fire hydrant pulse, R lateral leg raise, L lateral leg raise, R lateral leg raise pulse, L lateral leg raise pulse, R lateral circles, L lateral raise circles, glute bridges, glute bridge hold

Decade 4: Stretch

30s each

lying hamstring, ankle to knee, lying torso twist, downward dog, plank, cobra, runners lunge, pigeon pose, child's pose, forward bend, shoulder stretch, tricep stretch

COT:

“The great thing about getting older is that you don’t lose all the other ages you’ve been.” – Madeleine L’Engle