tap out with misty

 

3/20 Tap Out with Misty

Warmup x 3 minutes (35 seconds each)

-Arm circles
-jacks
-Squats
-kicks
-inchworms

30 seconds each of the following x 3 rounds
• Sumo Squat hold with upper cuts
• 4 front kicks w/ 4 cross body punches
• cross body mountain climbers

• Child's pose to cobra x 60/seconds

2 rounds of the following
(move through entire group then repeat)
• reverse lunge left knee drop to front kick punch x 30 sec
• reverse lunge right knee drop to front kick punch x 30 sec
• Touch & go jump squats x 30 sec
• cross body mountain climbers x 30 sec

• Child's pose to cobra x 60/seconds

2 rounds of the following
(Move through entire group then repeat)
• Speed Bag x 30 seconds
• sumo pulse with right punch & squeeze x 30 seconds
• sumo pulse with left punch & squeeze x 30 seconds
• cross body mountain climbers x 30 seconds

• Child's pose to cobra x 60/seconds

Tabata abs 20/seconds of work x 10 seconds active rest🙃 x 8 cycles
Group 1:
• Sit up to 2 punches x 20 seconds
• crunches x 10 seconds
Group 2: (6 cycles of this one)
• alt pike toe touches x 20 seconds
• rest or hold plank x 10 seconds

Flow time
Lay back and stretch for the cool down and breathe and let go!

 

4/1 Tap Out with Misty

Warmup x 3 minutes (35 seconds each)
-Arm circles
-jacks
-Squats
-kicks
-inchworms

30 seconds each of the following x 3 rounds
• Sumo Squat hold with punches
• 4 kicks w/ 4 punches
• Plank jacks

• Child's pose to cobra x 60/seconds

3 rounds of the following
(move through entire group then repeat)
• Squat left knee drop to punch x 30 sec
• Squat right knee drop to punch x 30 sec
• jump squats x 30 sec
• Plank jacks x 30 sec

• Child's pose to cobra x 60/seconds

3 rounds of the following
• Speed Bag x 30 seconds
• Right close curtsy & squeeze the quads x 30 seconds
• Left close curtsy & squeeze the quads x 30 seconds
• jump squats
• Plank jacks x 30 seconds

• Child's pose to cobra x 60/seconds

Tabata abs 20/seconds of work x 10 seconds active rest x 8 cycles
Group 1:
• Sit up to 4 punches x 20 seconds
• 6 in hold on the 10 seconds
Group 2: (8 cycles of this one)
• Rainbow Russian twists x 20 seconds
• Sit up Hold with feet off of the floor x 10 seconds


Flow time
Lay back and stretch for the cool down and breathe and let go!

 

4/8 Tap Out with Misty 

Click here for the video 

Let's Go!!!
Warmup x 3 minutes (30seconds ea)
-jog in place
-Arm circles
-jacks
-Squats
-kicks
-inchworms

30 seconds each of the following x 2 rounds
• sumo squats with upper cuts
• alt take it to the front punches with a squat
• rainbow planks

• Child's pose to cobra x 60/seconds

3 rounds of the following
(move through entire group then repeat)
• eye chin teeth right arm x 30 sec
• eye chin teeth left arm x 30 sec
• heisman x 30 sec
• rainbow planks x 30 sec

• Child's pose to cobra x 60/seconds

3 rounds of the following
(Move through entire group then repeat)
• side lunge right with 2 punches x 30 seconds
• side lunge left with 2 punches x 30 seconds
• heisman x 30 seconds
• rainbow planks x 30 seconds

• Child's pose to cobra x 60/seconds

Tabata abs 20/seconds of work x 10 seconds active rest x 8 cycles
Group 1:
• 2 chest punches to Sit up to 2 punches x 20 seconds
• hold situp x 10 seconds
Group 2: (8 cycles of this one)
• oh pull with butt up x 20 seconds
• hold 6 inches x 10 seconds
Group 3: 8 cycles
• Right side plank up/down x 20 seconds
• 10 sec rest
• Left side plank up/down x 20 seconds
• Alternate above

Flow time
Lay back and stretch for the cool down and breathe and let go!

 

4/22 Tap Out with Misty 

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