Everyone accepted disclaimer.
Warmup included:
Small arm circles
Grass pickers
Hip circles
Merkins
Michael Phelps
Monkey humpers
Empiral walkers
Side straddle hops
Mountain climbers
~200 meter mosey
Workout consisted of:
2 sets with coupons …
—Skull crushers/dips – 20 reps
—Curls – 21’s in cadence (7 reps – fully lowered to mid chest, 7 reps – mid chest to full flexion, 7 reps – fully lowered to full flexion. Reps flow into each other)
—Squats. 30 reps.
—Gas pumpers. 15 reps
~ 180 meter back and forth run
2 sets (no coupons)
— Miracle merkins (hold up/hold down) 10 reps. Hold for ~3-5 seconds. One up, one down=1 rep
— Side lunges. 15 each leg. 30 total
— Crossed arm sit ups. 30 reps
~180 meter back and forth run
2 sets (no coupons)
— Wholly wonder bras (body weight) side, front, up. (1,2,3 = 1 rep for a total of 15)
— Lunges. 15 each leg. Total 30
— Heels to the sky. 15 reps
~180 meter back and forth run
1 set (with coupons)
— Overhead press. 15 reps
— Squats. 30 reps
— Big boy sit ups. 30 reps.
Done