• HOME

  • WHO WE ARE

  • TIMES AND LOCATIONS

  • BACKBLASTS/EVENTS

  • SPOTLIGHT A PAX

  • GALLERY

  • SHOP

  • More

    To see this working, head to your live site.
    1. Backblasts
    2. The Galley
    3. Last Day of 26
    Search
    Amy Ba
    Feb 6

    Last Day of 26



    Date: 2/6/21

    Location: The Galley

    Q: Beats

    PAX: Gilly, Goggles, Trickey, Azul, Power, Betty C


    Welcome/Disclaimer

    Warm-Up:

    26 jumping jacks

    13 windmills

    13 toy soldiers

    26 butt kickers


    Stop 1: Parking Lot-10min

    Ladder workout:

    Start with exercises 1+2. Then do a double sprint and then do exercises 1+2+3. Repeat for 12 minutes. If you get through the ladder, go back down

    Exercises:

    5 froggers

    10 full sit ups

    15 bridges (2:1)

    20 high knees

    25 in/out squats

    30 bear crawl hold with shoulder taps (1:1)

    Mosey to hill

    Stop 2: Hill-8 min

    R1: 10 merkins-now run up the hill-now do 15 jumping jacks at the top-now run down

    R2: 10 jump squats-now run up the hill-now do 15 jumping jacks at the top-now run down

    R3: 10 Monkey Humpers-now run up the hill-now do 15 jumping jacks at the top-now run down

    R4: 10 jumping lunges (2:1)-now run up the hill-now do 15 jumping jacks at the top-now run down

    R5: 10 Smurf jacks-now run up the hill-now do 15 jumping jacks at the top-now run down

    R6: 10 Shoulder taps (2:1)-now run up the hill-now do 15 jumping jacks at the top-now run down

    Mosey to the stage


    Stop 3: Stage-Split into two groups then switch before the last group (3 min each round). Do the last round together

    R1: 10 incline push ups w/ 10 mountain climbers. Rinse and repeat

    R2: 1 min high plank into 1 min low plank into 1 min j-los

    R3: 40 sec wall sit-20 sec to do 5 burpees-repeat 3x

    Mosey to FedEx Event Center


    Stop 4: Split into two groups then switch before the last group (3 min each round). Do the last round together

    R1: Stairs 15 toe taps (2:1) into 5 tuck jumps. Rinse and repeat.

    R2: Concrete/cardio-5 jump squats then side shuffle to next stop into 5 froggers then side shuffle back-rinse and repeat for 4 min

    R3: Benches-box jumps-10 into 10 tricep dips-rinse and repeat for 3 min


    COT- Count-O-Rama/Name-O-Rama

    Announcements- Galentine's Event at Greyhound on Feb 13th!

    Challenge for the week: reach out to 26 people this week in honor of Beats' last workout as a 26-year-old!

    Coffeeteria: We finished our squats for the squat challenge at coffeeteria. We had to get 125 overall today!

    THANK YOU for coming and joining me for my last workout as a 26-year-old. Also, look at Betty C with all the smiles for those tuck jumps





    0 comments