2020-05-12 AO Roadrunner – Just Keep Moving

Date: 12 May 2020

Location: AO Roadrunner, F3 Phoenix

In the Gloom: Stu, Timber, Shock Collar, Odin, Dora 1,2,3 (Q)

On the Zoom: Twinkle Toes, Uhaul, Sweater Vest, Chief



30 seconds of each: Run in place, Butt-kickers, High Knees, Arm Circles Forward, Arm Circles Backward, Alternating Arm Circles (one forward, one backward then switch), Windmills, Inch Worm to Merkin


Pyramid then rotate exercises and Pyramid again. 30 secs per exercise. 

Exercise 1 – Star Jump Burpee

Exercise 2 – Plank Jack with Shoulder Tap

Exercise 3 – Front/Back Jump

Exercise 4 – Explosive Merkin

Exercise 5 – Jump Squat Twist

Exercise 6 – 4 Point Sprints


Maintain low plank throughout – 10 reps each (each side counts):

Hip Drop Side to Side

Spider Plank

Side Plank to Side Plank

Hand to Foot Plank

Plank Walk In – Jump Out




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