The Thang

Today, you will board the Indian Run Airlines

First Destination… Brazil 🇧🇷

(Indian Run to small pavilion)

Brazil Marching

(1 minute under tension)
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

Get into plank

Donkey kicks

Leg kick to sky

Board the Indian Run Plane

Next Destination… Australia🇦🇺

(Indian Run to bridge)

Australian Swimmer
(1 minute under tension)
Set Up: Start by lying on your stomach.

Lift  your legs and chest off of the ground into a Superman hold.
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.

Board the Indian Run Plane

Next Destination…U.S 🇺🇲

(Indian Run to BB fields)

Floridian Flamingos
(1 minute under tension)

Start in a tall standing position.
Anchor your heel to your butt with the same-side hand, balancing on the ground with one foot.
Slightly bend the knee that is in contact with the ground.
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)

Board the Indian Run Plane

Next Destination….Japan 🇯🇵

Japanese Sumo Burpees
Start in a tall standing position with your feet just outside of your shoulders and your hands placed high overhead.
Lower your hips. Do your best to meet or break parallel to the ground. Reset
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.
Transition right into a burpee

Tokyo Two Count Burpees
Start in a tall standing position.

Perform the standard burpee.
Instead of one push-up at the bottom, you will perform two.

Board the Indian Run Plane

Next Destination…. Siberia 🇵🇭

Siberian  Jacks
Start lying on your stomach.

Lift your legs and chest off of the ground into a Superman hold. 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

Board the Indian Run Plane

Next Destination…Mongolia 🇲🇳

MOAB (Mother Of All Burpees)
A burpee with two push-ups at the bottom
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.
Transition and kick through with the left foot.
Kick the feet back into the top of a push-up position. Complete another push-up.
Jump your feet back in toward your hands. Stand up and jump.

Board the Indian Run Plane

Next Destination … Philipines 🇵🇭

Filipino Ws
Start by lying on your stomach.
Lift your legs and chest off of the ground into a Superman hold.
While holding the position, drive your elbows back and in toward the body, squeezing your back and shoulders tightly.

Rocking Burpees