JUL 8, 2015 WAWA: Beach Towel Circuit Workout

I know many of you may have spent the July 4th holiday weekend at the beach! Or others, like me, may have wished you were at the beach! So in honor of the almighty “beach”, please bring your favorite beach towel for tomorrow’s WAWA as I’ll introduce you to a “beach towel workout”! Less running this week, but bring your water bottle and running shoes. Umbrella colada drinks are not encouraged! Your beach towel is your “mat” for the morning exercises.

Meeting location is the grassy area in front of the Outreach Center.

Here’s the planned WAWA:

Warm-up:

-Jog to the Harris Teeter and back….twice
-40 Jumping Jacks
-3 x Run forward for 15 yards, run in reverse for 15 yards

Main Set: We’ll do this rotation three times!

– 10 Squats
– 10 Squat Jumps
– 10 Pushups
– 25 Walking Lunges (on each leg)
– 10 Squats
– 10 Squat Jumps
– 10 Pushups
– 25 Walking Lunges with a side twist (twist towards the forward leg)
– 10 Squats
– 10 Squat Jumps
– 10 Pushups

5 x High Plank with opposite arm and leg extension. Extend your right arm forward and left leg back, hold for 10 seconds, then switch sides. Repeat 5 times.

Cardio Burst:

3 x beach towel sprints. Fold your towel up. Sprint 25 yards to opposite side, carrying your folded towel. Unfold your towel and lay it out. Sprint back 25 yards. 5 pushups. Sprint back to your towel. Pick it up and fold it up. Sprint back 25 yards to the start line.

Beach Towel Core: We’ll do this rotation twice!

25 x Crunches
25 x Bicycle Crunches
25 x Crunches
25 x Leg Raises
25 x Crunches
3 x [10 seconds Static Hold legs 6” off the ground 10 Second Flutter Kick, Rest 10 Seconds]
25 x Crunches
2 x 45 second plank hold

Cool down and Devotion

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