Backblasts

Cardio burst strength sandwich workout 😁

The Chapel – May 30, 2020

Q – Pioneer

PAX

Summertime
Glammy
McQueen
Tiger
Aria
Canary
Luna
Duchess
Ranger
Package
Canvas
Cinderella

Zesty

Rogue

Snapshot

Nomad
007
Jolt

A beautiful PAX of 18 joined me this morning for a strength workout with cardio bursts. We also threw in an arm and core challenge for fun!

Warm Up: Long Lap, arm circles forward, lunges, squats

ThaThang

Strength move followed by 20second cardio burst move and repeat precious strength move.

#1. Bent over row – 15reps, 20 seconds Mtn climbers – 15 bent over rows

#2. Reverse lunge with overhead press 6 each leg – 20 seconds frog hop with back pedal – repeat reverse lunge with overhead press.

#3. Bulgarian split squat with or without weights – mtn climbers.

We then repeated #1,2,3 with squat jack cardio bursts, in-n-outs, squat jacks.

We then did a core challenge: dead bug 10 reps, leg lifts 10 reps, cheek to cheek 10 reps, sit thurs 2 reps. Repeat all again.

Next set:

#1. Side lateral raise 10 reps – running mans – side lateral raise

#2. Surrender squats – plié squat jumps – surrender squats

#3. Curtsy lunge witb or without weight – jumping jacks. – curtsy lunges again.

We then repeated each above.

Finished with an arm challenge:

Traveling push ups (10 reps), tricep kickbacks 10 reps, 21’s (repeated each 2-3x’s)

Cool Down/ stretch

Inspo: Revelation 21:4-5. Let God’s complete and trustworthy promises guide your heart and mind as you love others around you!