B.L.A.C.K. F.R.I.D.A.Y. Workout!

Black Friday workout!
Here’s the workout from today in case you missed it! It was awesome!

We did it “12 Days of Christmas” style…just like you sing the song. If you don’t get it, ask me or email me!

Complete this circuit, starting with 1 burpee, then repeat and add the next exercise. Do the number beside the exercise. (ex: 1 burpee, 2 side lunges) Always go back to the top and go through each exercise until you get to the 11th or last exercise.

The B.L.A.C.K. F.R.I.D.A.Y. workout!

Burpee (Do 1)
Side Lunges (Do 2 total)
Alternating side planks (Do 3 total)
Curl to Press (Do 4)
KB Swings (Do 5)
Forward Lunges (Do 6)
Side Hip Raises (Do 7 on each side)
Spiderman Mountain Climbers (Do 8 total)
Speed jumps (Do 9)
Jacks (Do 10)
Plyo skaters (Do 11…DONE!!)
This workout took about 15 minutes to complete, so we decided to add a bonus section to burn off the Thanksgiving calories.
Here’s what we did:
20-10 Tabatas
Round 1: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Running in place
Mountain climbers

Round 2: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Jumping jacks
Pushup jacks

Round 3: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Skaters
Plank to pushup

Try this one!
Also, don’t forget about our SPECIAL “Immortal” Workout Challenge tomorrow at 10 AM, most likely outside tomorrow at The Palisades.
AND Don’t forget about our Black Friday sale on 1 FULL month of bootcamp for your family and friends for $49…today ONLY!
Email me back or call me to purchase this deal.

Julie
803-984-0714

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