Backblasts

Jumping Jack Flash Workout

FiAKnox

When: 12/10/19

Where: The Chapel

Q: 007

Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive.

PAX:  Glammy, Jolt, Luna, Ranger, MeMaw, Mentor, Defender, Hawkeye, Wildlife, SnapShot, 007

The Thang:

Session 1:

  • Jumping Jacks, High Knees, Mountain Climbers
  • 25 partner hi-5 jump squats
  • 25 tri-dips
  • 25 Narrow Squats with weights
  • 25 Hammer Curls
  • Jumping Jacks, High Knees, Mountain Climbers
  • 25 partner hi-5 jump squats
  • 25 tri-dips
  • 25 Narrow Squats with weights
  • 25 Hammer Curls
  • Jumping Jacks 2 rounds

Session 2:

  • 50 High Knees
  • 25 Shoulder Press Ups 
  • 25 Step Ups with Wide Squats With weights
  • 25 Push-Ups on Step
  • Jumping Jacks and Mountain Climbers
  • 50 High Knees
  • 25 Shoulder Press Ups 
  • 25 Step Ups with Wide Squats With weights
  • 25 Push-Ups on Step
  • Jumping Jacks 2 rounds

Session 3: 2x

  • High Knees/Butt Kickers
  • 40 Crunches
  • 50 Jumping Jacks
  • 40 Russian Twists with weights
  • High Knees/Butt Kicker
  • 40 Side Ankle touches
  • 50 Jumping Jacks
  • 40 ButterFLY crunches

Session 4:

  • 1 minute Wall-sit
  • 15 SuperWomen Push-ups
  • 1 minute Wall-sit
  • 15 SuperWoman Push-ups
  • 1 minute Wall-sit
  • 15 SuperWoman Push-ups

COT- “For this reason I am telling you, whatever you ask for in prayer, believe (trust and be confident) that it is granted to you, and you will [get it].  -Mark 11:24

Namarama