Today is a pretty special Fully Virtual Friday. It’s our Co-leader’s 40th birthday! So we thought we’d celebrate in our very favorite way. . .with an awesome workout with their very favorite moves!!! Sending out Birthday Booms to all of our favorite Capriquarians (any other cuspers out there?
Is it Burpees?? Birthday Burpees?
This workout has 3 rounds, 9 minutes each (because we are saying so long and see you to 39!) We’re going tabata style!! What that means is you’ll do each move for 40 seconds and then rest for 20 seconds before moving on to the next move.
So, each round will have 3 of co-leader Erin’s favorite moves. You’ll just keep rotating through the 3 moves for each round. Also, make sure that you’re taking a 2-3 minute rest between each round to catch your breath and grab a drink of water because there ain’t no party like a hydration party because a hydration party is mandatory.
Alright folks. Are we ready to party??? Yeah you are! Alright, 3…2…1…Let’s Go!!
Round 1
9 minutes on the clock. 40 Seconds on, 20 Seconds rest.
Take a break, maybe eat some cake.
Round 2
Same structure, now with some brand new moves!!
Jumping Lunges (feel free to break this up by doing 4 jumping lunges and 4 forward lunges on rotation)
Rocky Sit Ups
Inchworms
BREAK!!!! We hear that the worst way to catch your breath is blowing up balloons. Thoughts?
Round 3
Final round. 3 more moves. It’s the final push, so here we GOOOOOOOO!
Burpees
Sumo Squats
Dolphin Push Ups
Just one thing left, the BURNOUT
One last bit of business before we part, friends and that is our burnout. For this one, we’re doing something a bit different and going with Erin’s absolutely favorite exercise. . . running!! We challenge you to 1 mile of movement! Run, walk, ride, break it up throughout the day or take it on all at once. Just get out there!!
Need a good playlist to work though this workout?? Don’t worry we’ve got you. Check out this birthday workout playlist!
Have a great week and we’ll see you next Friday!
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