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


Post thoughts to comments


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


55 views2 comments

Recent Posts

See All

Saturday 6/19

Just Yoga today at 9! Please RSVP through the app. And remember, next Saturday is our Family Party at Orchards Park from 12-3!

1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

 Logo-2.jpg