The Black Flame candle has been lit and the Sanderson Sisters are on the loose and are trying to steal the souls of all the folks on the internet!! The only way we can stop them is to keep them distracted with #freefitness!! Now its up to YOU to keep them distracted until sunrise and save the day!!
This workout has three rounds that last 10 minutes each. Also, it’s a ladder style workout. So you’ll start out doing one minute of MOVE A, then one minute of MOVE B and one minute of MOVE A. Followed by one minute of MOVE C, one minute of MOVE B, and one minute of MOVE A. Finally you’ll finish the round with One minute of MOVE D, one minute of MOVE C, one minute of MOVE B, and one minute of MOVE A.
Make sense? Good! Are you ready to dive in? Let’s GOOOOOOOOOO
ROUND 1
First up, we’ve got Sarah Sanderson flying around on her broom. We’ve got to hop on our brooms to keep her flying around in circles. Now you’ve got 10 minutes on the clock! So, here’s the moves for this round! Kicking it off in 3…2…1…
A) Plank Jacks (Or jumping/step jacks if your shoulders need an alternative)
B) SuperPeople
C) Push Ups
D) Planks
Nice Work!! Get your high fives!!
Next we have Mary Sanderson. Now she has the special ability to smell children, so let’s give her something else to sniff, shall we? Let’s get ready because Round 2 starts in 3…2…1…
A) Stank Legs (hold a 1/4 squat and tap your legs out to the side)
B) Yoga Squat (arms up overhead, hips back and down into a squat, then reach forward, lift your hips. Then back to the squat, arms back overhead and stand up straight)
C) Clam Shells (You’ll do this one twice so alternate sides each time)
D) Amsterdams (AKA jumping lunges. If you’re doing no impact or low impact do static lunges)
Way to go!!! We’ve got one more round and it’s facing off against the Big Bad!!
Finally, we’re facing off against Winnie! She’s the core of the group and so we’re going to be working our cores!! Get ready, because the final round starts in 3…2…1…
A) Starfish Crunches
B) Scissor Kicks
C) V-sit Crunch
D) Chair Hold
Congrats!!! The Sanderson Sisters have been thoroughly distracted!! But there is still one issue… It looks like the sisters were making a potion in their cauldron and now it’s starting to bubble over. Now, it’s up to you ruin that potion and the only way to do that is with a wicked great burnout!!!
Hit play on the above song and get into Oblique Twist Position BUT instead if twisting, you’re going to be stirring the Cauldron. Every time you hear the word “SPELL” switch directions! You’ve got about 2 minutes of work ahead of you but you’ve totally got this. Ready? Press Play and Lets GOOOOOOOOO!
Nice Job! High Fives! The Sanderson Sisters and their potion have been neutralized! And look that that absolutely gorgeous sunrise! We’re safe and sound, at least for another year…
ANNOUNCEMENTS!!!
Next workout is Monday Night at 7pm EST! Check our IG Bio for the link!
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Have A Great Day!! We’re Glad You’re Here!!
