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Old 4th Ward

4 x 7 Min Rounds / 1 Min Rest between

Friday, October 23

4 x 7 Min Rounds / 1 Min Rest between 

Start at the top and complete each exercise for 1 min with no rest b/t movements. After 7 exercises rest 1 min, change your band and complete the next 7 exercises. Rest 1 min and repeat. 


Band with handles: 


In and out Squats

Banded Lateral Raises (@home: KB Strict High Pulls)

Plank Leg Raises 

Banded Kneeling Tricep Extension  (@home: KB Tricep Extension)

Bird Dog Presses (switch half way)

Banded Bicep Curls (@Home: Goblet Bicep Curls)

Star Crunches 


1 min Rest


Mini Band:


Curtsey Lunges 

Table Top Shoulder Taps

Hamstring Walkouts

Banded Clamshells (switch half way)(@home: Clamshells)

Banded Bicycle Crunches (@home: Bicycle Crunches)

Banded Squats  (@home: Tempo Squats)

Banded Plank Walks (@home: Plank Walks)

1 min Rest


Friday, October 23
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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