My solo VQ was an experience I’ll never forget, even if I want to.
Warm-a-rama
SSH, Little Arm Circles… Reverse, 15 Jump Shots, Toe Touches
HIIT Workouts: Complete each cycle 2 times with 40 seconds of work 20 seconds’ rest for each exercise with 2 minutes of rest in between cycles. Cycles should last around 8 minutes if done correctly, add on the 2 minute rest and you have a 10 minute cycle from start to finish.
Cycle 1
Squats
Step Ups
Calf Raises
Dan Taylors: 1 squat followed by 4 lunges
Cycle 2 Mosey to Field
Merkin: Pushups
Chilcutts Peter Parkers: like the name says
Catalina Wine Mixer: Starting in plank position, go down onto each arm into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin.
Dancing Chilcutts: Chilcutts alternating leg lifts
Cycle 3 Wall Work with Bricks
Muhammed Ali
Joe Frazier
Wonderbra
Bus Drivers
Cycle 4 Block Work
Curls for Girls
Dead lifts
Bench Press
Skull Crushers
Cycle 5 Partner Cycle
Sqerkins: First man in merkin position with second man behind holding first man’s legs at his waist. First man does one merkin with his legs elevated. Second man performs one squat using the body weight of the first man’s legs. Switch off for second round of cycle
Bropee: Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.
Patty Cake Merkin: Clap opposite hands between each Merkin
Princess Tea Party: 10 Merkins in Unison into a back to back peoples chair.
Mary
IC 5 count
Captain Thors
Just so everyone reading knows. When you’re doing Sqerkins, and it says holding the mans legs at his waist. That means that the man in push-up position is being held by his ankles, not his thigh/waist area. Twin got a little to close for comfort this morning and, well that’s about how my VQ ended.
When you come to The Den, make sure that you choose your words carefully or Michael Scott might throw a ‘that’s what she said” your way.
Goodwill Out
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