The Thang

Thang

PAX will board the Indian Run Airlines

(Indian Run ¼ mi)

Brazil

Brazil Marching

(1 minute under tension)
Similar to heal touches with butt in the air
Start by lying on your back, with your knees bent. You will want your toes off of the ground (curled into your shins) to focus the tension on your glutes and hamstrings

Next exercise, Donkey kicks (1 min.)

Next exercise, kick heal to sky (1 min.)

PAX board the Indian Run Airlines

(Indian Run ¼ mi)

Australia

Australian Swimmer
(1 minute under tension)
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: Kick your legs up and down as you alternate your hands reaching forward. Hold this position until the clock runs out

Aussie Burpees
(1 minute)
Groiner with a hop
Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.

PAX will board the Indian Run Airlines

(Indian Run ¼ mi)

Florida

Floridian Flamingos
(1 minute under tension)
Setup: Start in a tall standing position.
Cue 1: Anchor your heel to your butt with the same-side hand, balancing on the ground with one foot.
Cue 2: Slightly bend the knee that is in contact with the ground.
Cue 3: Hinging at the hips and keeping your back as straight as an arrow, reach down and tap the foot. Reset. Repeat with the opposite side.

Regular Burpees
(1 minute)

PAX board the Indian Run Airlines

(Indian Run ¼ mi)

Japan
Japanese Sumo Burpees
Set Up: Start in a tall standing position with your feet just outside of your shoulders and your hands placed high overhead.
Cue 1: Lower your hips. Do your best to meet or break parallel to the ground. Reset
Cue 2: Lift your left knee as high as you can and slowly bring it out and over to a super-wide (sumo) squat position. Keep your hands overhead throughout. Once your foot makes contact with the floor, go into another overhead squat. Reset. Repeat with the right side.
Cue 3: Transition right into a Spartan burpee

Tokyo Two Count Burpees
Set Up: Start in a tall standing position.
Cue 1: Perform the standard Spartan burpee.
Cue 2: Instead of one push-up at the bottom, you will perform two.

PAX board the Indian Run Airlines

(Indian Run ¼ mi)

Siberia

Siberian Spider Jacks
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: As you bring your hands to your hips, widen your legs as far out as you can into a snow-angle position. Reset.

Russian Twist

PAX board the Indian Run Airlines

(Indian Run ¼ mi)

Mongolia

Mongolian MOAB
Cue 1: Complete Tokyo two-count burpee (two push-ups at the bottom)
Cue 2: After completing your second push-up, kick the left foot up to the left hand. Release the left hand from the floor as you kick the right foot through.
Cue 3: Transition and kick through with the left foot.
Cue 4: Kick the feet back into the top of a push-up position. Complete another push-up.
Cue 5: Jump your feet back in toward your hands. Stand up and jump.