Basic BD

Warm-O-Rama:

disclaimer and warm up

The Thang:

4 x 4s
Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. 20

Boxcutter
AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. 20

Dive Bombers
Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up. 20

Duck Walk
The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support. Walk to the steps.

Escalator
10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. Mix and match as long as reps go up by 10. Sometimes followed by a lap around a parking lot. 1 lap down and up and down the steps.

Everest
Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top. Works best with many steps or sizable hill. 5 laps.

Monkey Crunches
Get in sit up position, as you start to come up you touch your ankles and then go back down. Similar to a crunch but you come up farther. The farther you put your heels from your butt the harder it becomes. 30 4-count

People’s Chair
Sitting against a wall with knees bent at a 90-degree angle for a period of time TBD by the workout leader. While squatting in the People’s Chair, perform overhead air presses. 60 overhead air presses