Whammy II

Updated: Jan 28

Warm-up: 40 Jumping Jacks

Knee Grab to Single Leg Deadlift

RDL Drills with 25/45

Down Dog to Runner’s Lunge & Twist

20 Y-T-Cobras


Main Workout: May be completed at home with dumbbells

Option 1> 3 Months

8 Rounds of 3-minute intervals. 2 minutes of work, 1 minute of rest.

In 2 minutes complete:

20 KB Clusters 25/35

Then complete Bicycle Crunches until the end of the 2 minutes

Rest 1 Minute


Option 2 < 3 Months

6-8 Rounds:

Every 2 Minutes perform-

20 KB Clusters 15/25

Bicycle Crunches until the end of the 2 minutes

Rest 1 Minute


Option 3 < 1 Month

3-4 Rounds: Completed with Dumbbells

10 KB Clusters 10/15

10 Bicycle Crunches (R+L=1)

Rest 1 Minute


Cool Down:

Child's Pose

Scorpion Stretch

QL Stretch

Pigeon Stretch


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Thanks to Amy and Danielle! They are tireless in all they do for all of us!!