OCTOBER 7, 2015 WAWA: Back to the Beach!

All this cold rain we’ve seen in Charlotte the past several days has got me thinking one thing:  “I miss Summer-time!”.

So, in honor of that feeling (which I believe I am not alone in thinking), I’m bringing back one of our favorite WAWA’s from this past July:  The Beach Towel Workout…..slightly modified, of course!

Remember to bring your own personal beach towel to our meeting location at Myers Park Presbyterian Church (Oxford Place), parking lot just outside of Oxford Hall.

Here’s the planned WAWA:

Warm-up:

-Jog to the Queens University Clock Tower
-50 Jumping Jacks in front of the Clock Tower
-3 x Run forward for 25 yards, run in reverse for 25 yards along one of the sidewalks near the Clock Tower

Main Set:

We’ll do this rotation three times!  Find some space to spread out your beach towel and let’s go!

– 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

Run one lap around the Quad after each “circuit”.  This is the “bigger” rectangle of sidewalks, not the smaller one we did at last week’s Pumpkin WAWA.

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

Jog back to MPPC for Cool down and Devotion

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