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💪🏽 Friday Night Lights 💪🏿

Updated: Mar 21

🍶 Equipment: 2 Soup Cans, Wine Bottles, or Small Weights and a set of stairs (you just need 1 step for elevation)

🎶 Music: Go to your Spotify account or create one (IT'S FREE) and follow rootsaquaticsfitness. Look up the Playlist "Friday Night Lights, March 20"


🎶The workout with go along with each song. If you want to use your own playlist, use a 3:00 minute song to warm up, 13 songs anywhere between 3:30-4:00 minutes, a 6:00-7:00 minute song for arms, and 4:00 minute song to cool down with.


🍶The work: Each song will include 2 exercise you will try to get done AMRAP style; As Many Reps As Possible. You will complete the amount of reps of each set of exercise continuously until the next song begins. The next song will then have 2 different exercises to work.


💪🏽Once you have your equipment and music...follow along!


🎵Song 1: "Friday Night", Warm Up 🎵Song 2: "Stupid Love", 10x Squats | 20x Plank Shoulder Taps 🎵Song 3: "Never Seen The Rain", 20x Mtn. Climbers | 10x Calf Raises on a step 🎵Song 4: "Where We End", 10x Right-Side Lying SMALL Leg Lifts | 10x Right Leg Donkey Kicks 10x Left-Side Lying SMALL Leg Lifts | 10x Left Leg Donkey Kicks 🎵Song 5: "On": 10x Push Ups | 10x Crunches/Situps 🎵Song 6: "In My Arms": 10x Front Lunge Right | 10x Backward Stepping Lunge Right 10x Front Lunge Left | 10x Backward Stepping Lunge Left 🎵Song 7: "Tequila": 10x/leg Single-Leg Hip Bridge | 10x Supermans 🎵Song 8: "Congratulations": 10x Burpess | 20x Bicycle Crunches 🎵Song 9: "Sofi Needs a Ladder" ARMS!!!!!!!!!!!!! This video is posted below 🎵Song 10: "Next Order": 10x Jump Squats | 10x Plank Walks 🎵Song 11: "World's Colide": 10x/ side Bird Dogs | 10x Fire Outs 🎵Song 12: "Rwanda": 10x Jumping Jacks | 20x Russian Twists 🎵Song 13: "Are You Lonely": 10x/leg Long-Leg Lifts | 20x High Knees 🎵Song 14: "Never Let Go": 20x Skaters | 10x Toe Touches 🎵Song 15: "You Remind Me" 10x Side-to-Side Shuffles (6-10 feet) | 20x Alternating Curtsy Lunges 🎵Song 16: Cool Down


HAPPY FRIDAY NIGHT BURNER, BABY! Post that victory photo or verbal brag below once you've completed!


*Disclaimer: We do not own the rights to the music attached with this workout.


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