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jjo1347
Nov 19, 2019
Edited: Nov 19, 2019

90's Rock Workout

in Backblasts

Date: 11/18/2019

Location: OC

Q: Anchor

PAX: 13 ladies - Anchor, Power, Gilly, RiverRat, Serenity, Chickie, Cheesehead, Aravis, Brew, Lundi, Fallon, Sassenach, and Delta



The Thang:

Welcome / Disclaimer

Warm-up:

  1. Arm hugs 15

  2. Toy Soldiers 15

  3. High knees 15

The Thang>>>>

Abs:

  1. 1 min plank

  2. 1 min leg lifts, heel to sky , modify full range legs, feet flexed

  3. 30 sec side plank ea (x2)

  4. 30 sec box cutters + ...30 sec scissor legs

  5. 1 min J Los

RUN LAP

Legs: (6:40)

  1. 1 min squats

  2. 1 min reverse lung each leg, plus pulsing

  3. 1 min other leg

  4. 1 min leg press, on all 4s, 30 sec each side

  5. 1 min fire hydrant, on all 4s, 30 sec each side

  6. 1 min plie squat, plus heel raises

RUN lap

Arms: (6:50 MIN)

  1. 1 min Merkins

  2. 1 min Tricep extension, overhead or behind back

  3. 1 min bicep curls

  4. 1 min mountain climbers

  5. 1 min skull crushers

RUN lap

(6:57 )

Abs:

  1. 1 min plank

  2. 1 min leg lifts, to sky then full range. Flexed feet (switch)

  3. 30 sec side plank ea

  4. 30 sec box cutters

  5. 30 sec scissor legs

  6. 30 sec J Los

RUN LAP

(7:05)

Legs: