A pyramid, some HIIT, and Tabata cardio

Q: Blacklist

PAX: Vino, Snap (FNG), Worker Bee, Flip Flop, Cactus, Perky Princess, Admiral, Sparty, Reesey, Anchor, Top Cat, Rays, Toby, Blanche, JLo, Beetlejuice

When: October 5, 2019

Where: The Wave

We finally woke up to a cool, overcast, breezy FALL MORNING. It was crazy to see everyone show up in long sleeves, but the weather was perfect for an hour long workout. Everyone was in great spirits because of the weather, so we got right to work.

The Thang:

FIRST BLOCK: Pyramid

Moving up in pyramid style, here are the “steps” to the pyramid

• 10 squat jumps, Run 1 lap

• 10 squat jumps, 10 push ups, Run 1 lap

• 10 squat jumps, 10 push ups, 10 double count lunges, Run 1 lap

• 10 squat jumps, 10 push ups, 10 double count lunges, 10 dips, Run 1 lap

• 10 squat jumps, 10 push ups, 10 d.c. lunges, 10 dips, 50 LBC’s, Run 1 lap

After you reach the top of the pyramid, you work your way back down until you complete the last “step.”

SECOND BLOCK: HIIT

A set of 12 exercises, performed for 1 minute with a 30 second rest in between. Complete 1 round of all 12.

• jumping jacks

• Russian twists

• alternating shoulder taps

• plie squats

• mountain climbers

• leg raises

• shoulder raises

• plank jacks

• smurf jacks

• plank

• tricep push ups or dips

• fast feet

THIRD BLOCK: TABATA CARDIO

20 second sprint/run, 10 second walk - repeat the cycle until we are done and ready to end workout (we did for approximately 8 minutes)

We ended thankful for the weather, and prayed over all our ladies and gents competing in Ragnar, as well as prayed for all our PAX that we were missing or haven’t seen in awhile.

I love this workout because I feel like it’s something that you can do at your own house or when you’re on vacation. My neighbor and I actually did this one awhile back together, and had the best time, because it’s a “group” workout, so you get to know those around you really well!