Four Corner Escalators Winter Workout

Q: Umpire

Completed: 1/20/2025

Warm-up: 

Warm up songs: 

Step by step

“Step” Boy bands 

“Girl” burpee 

High knees/butt kickers 

UP! 

Plank up downs on chorus 

Surrenders otherwise 

Stitches

Bicycle through verses

Mtn. Climbers on chorus 

The Thang:

Combo of Four corners and escalator. 4 exercises.First corner- 10 reps run to second corner 10 reps of new exercise + 20 reps of first corner. Run to next corner 10 reps of new exercise, 20 reps of 2nd corner, 30 reps of 1st corner. Run to 4th corner 10 reps, 20 reps of 3rd corner, 30 reps of 2nd corner, 40 reps of 1st corner.

1 squat jumps

2 Reverse lunge leg lift SC

3 Good morning 

4 Curtsy lunge with lateral lift SC

Escalator style: (do the 1st, then do 1st & 2nd, … lastly 1-6) 

10 Mike Tyson

20 High knees HC

30 Jump squats

40 Boot strappers

50 Smurf Jack

60 Skaters

Ab-O-Rama: 

30 sec. Each

LBC

LBBC

Crunch with legs up

Oblique Crunch with knees Left

Oblique Crunch with knees Right

Unicycle 

Scissors

Glute bridge

Glute marches

Superwomans 

COT: “Working out in the cold isn’t easy. It’s an invitation into an uncomfortable place filled with doubt, difficulty and struggle. When we accept that invitation, we find within ourselves truth, strength, and resilience."