The Steel Mill 08/01/24, 5:30 AM, One Weight
PAX: 15 Total: Tweety, Ratchett, Rooney, Gaga, Fun Dip, Chernobyl, Big Rig, Brinks, Rambling Wreck, Harding, Beans, Grimace, Animal House, Jackson 5, Camel
QIC: Duracell
Warmarma: 15 Side Straddle Hops, 10 Sun Gods, 10 Reverse Sun Gods, 10 Big Ones, 10 Tappy Taps.
Warmarma on Roids: We added one dumbbell to increase intensity: 10 Weighted Big ones, 8 Atlas twists per side, 10 Weighted Zombie March.
The Thang was a tabata style work with 50 seconds of exercise, followed by 15 seconds of recover, repeat, repeat… Our sequence was: Cardio, Chest, Legs, Core
The Thang: We used 1 dumbbell only for the workout & did all 4 sets listed consecutively & repeated for a second time before moving to the next round.
Round 1: Press Jacks, Man Maker Merkin, Hold weight overhead in lunge position, Hands in air freddy mercury. Round 2: Fakey Bobby Hurley, Squeeze weight inward while chest pressing, Angry Chair (chair pose with 1 weight overhead), Chilicut plank while tapping weight out front. Round 3: High Knees, No weight tricep press, 1 legged dead lift, WW3.
COT: The COT was about being open to trying something new, just like planning a weight workout with only 1 dumbbell. PAX were encouraged to consider nutrition & not just exercise, to reach their fitness goals.
Aye!
Duracell