Little arm circles on your own ->big circles on your own
10x Willie may Hayes
10x copperhead squat
Welcome to the Speedway Strength Circuit, a high-intensity workout that combines the power of Russian dips and step-ups with the excitement of a NASCAR track. Get ready to rev up your metabolism and build strength as you navigate this dynamic workout.
Start your engines with a brisk few laps around the NASCAR track. Warm up your muscles and joints to prepare for the intense circuit ahead. Perform light stretches for your upper body, lower body, and core.
Pit Stop Russian Dips:
Find a sturdy parallel bar near the pit stop area.
Perform ascending repetitions of Russian dips.
Engage your triceps, chest, and shoulders as you lower and lift your body.
Locate a platform or elevated surface along the track.
Perform descending repetitions of step-ups on each leg.
Focus on driving through your heels and activating your glutes and quads.
3. Speedway Sprints:
Head to the start/finish line for some intense cardio by bear crawling, crab walking, or lunging.
After the PAX have made their way around the track to finish their first race they geared up for round two.
After a few brisk laps around the track, feeling the energy of the raceway beneath your feet. Imagine the crowd cheering as you approach the first turn.
Exercise 3; Derkins
Position yourself near the inner edge of the track, facing downhill. Place your hands on the track surface slightly wider than shoulder-width apart, forming a plank position with your feet elevated on the inclined track. Lower your chest towards the track, engaging your chest and triceps. Push back up to the starting position.
Exercise 4: Block Jumps
Find a set of sturdy blocks or platforms placed strategically on the track. Position them in a row, mimicking the rhythm of a series of jumps. Stand in front of the first block, bend your knees, and explode upwards, landing softly on the block.
Corners 2 and 4 were tough but nothing our 4x4s couldn’t handle
We heading back to the flag to complete Mary.
Prayers for Brownie’s friend Katie as she heals.
I did not want to change my whole workout the night before due to potential rain. I did not want to get out of bed. I did not want to feel the cold rain.
thank you for pushing me to lead!