45 for 45

QIC

Odenkirk

AO

Wreck Center Sat

PAX

Bouche
Bronco
Eliot Ness
Harry T. Stone
Munger
Odenkirk
Shingle
Silver Spoon

Workout

45 for 45

1 Imperial/Hillbilly Walkers

2 Grady Corns

3 Don Quixotes

4 Michael Phelps

5 Moroccans

6 Apollo Onos

7 Mountain Climbers

8 Big Boys

9 Forward Lunges

10 RUN-WALK

11 Jump Squats

12 Plank Jacks

13 Merkins

14 Backwards Lunges

15 Absolutions

16 LBCs

17 Mike Tyson’s

18 Drawbridge Left

19 Bear Crawl Circle

20 RUN-WALK

21 Draw Bridge RIght

22 Diamond Merkins

23 Side Plank Jane Fonda

24 Burpees

25 Side Plank (switch side)

26 Turkish Get-Ups

27 Crab Walk circle

28 Wide Merkins

29 RUN-WALK

30 Dips

31 Wall Sit

32 Shoulder Taps

33 Step Ups

34 Over-Under

35 Peter Parker

36 Glut Bridge March

37 BTTW

38 RUN-WALK

39 Scuba Buddy

40 Crab Cakes

41 Boats

42 Flutter Kicks

43 Freddie Mercuries

44 Box Cutters

45 American Hammers

STRETCHING for 15

Neck & Upper Back (2 minutes)

1. Neck Side Stretch – Tilt your head toward your shoulder, gently pressing with your hand.
2. Upper Back Stretch – Interlace fingers in front of you, push hands forward, round your back, and tuck your chin.

Shoulders & Arms (2 minutes)

1. Cross-Body Shoulder Stretch – Pull one arm across your chest and hold.
2. Triceps Stretch – Reach one arm overhead, bend elbow, and press gently with the opposite hand.

Chest & Side Body (2 minutes)

1. Chest Opener – Clasp hands behind your back, straighten arms, and lift slightly.
2. Side Stretch – Stand or sit, raise one arm overhead, lean gently to the opposite side.

Hips & Glutes (4 minutes)

1. Figure-4 Stretch – Lie down, cross ankle over opposite knee, lean forward.
2. Hip Flexor Stretch – Kneel on one knee, push hips forward.
3. Seated Twist – Sit, cross one leg over the other, twist toward the bent knee.

Hamstrings & Quads (3 minutes)

1. Standing Hamstring Stretch – Place heel on a low surface, hinge forward at hips.
2. Quad Stretch – Stand, grab ankle behind you, pull heel toward glutes.

Calves & Ankles (2 minutes)

1. Calf Stretch – Stand facing a wall, one leg back, press heel into floor.
2. Ankle Rolls – Lift one foot, rotate ankle in both directions.

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