11.10.2025 SpongeBob the Musical
🎬 Scene 1 – Bikini Bottom Day (Warm-Up)
The sun rises over Bikini Bottom. SpongeBob starts his day full of energy, optimism, and purpose.
Warm-Up (6–8 min)
• SSH x 25 IC
• Tappy Taps x 10 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 IC
• the chain breakers x10 IC
• Plank Jacks x 10 IC
Scene 2 – Mount Humongous Erupts (Chaos Workout)
Disaster strikes! The once-calm Bikini Bottom trembles as Mount Humongous explodes — it’s time to move fast and protect your city.
Volcano Circuit – 3 rounds
• 10 Burpees (lava bursts)
• 20 mountain climbers (ground shaking)
• 20 merkins
• 30 BBS
• mosey to mount humongous
The Hero’s Journey (Partner Challenge)
SpongeBob refuses to run — he sets out on a mission to save Bikini Bottom. Every hero needs a companion!
Partner curls x 100
Plank block slide x 50
Back to back squats x50
Sirloin swings x 50
Mosey back to Mount humongous
Scene 4 – Doubt and Hope (Core + Strength)
The city is in danger. SpongeBob questions if he’s strong enough… but his friends believe in him — and so must we.
Nemo x 10
Squat Thrusters x 15
Hello Dolly x 20
Starfish crunch x 25
Marching bridge x30
Circle merkin for 100 seconds
Pax
Doubtfire
Vespa
Purdy
Brickyard
Footloose
Waldo -Q
Leave a Reply