Backblasts

1 MINUTE HEATS!

FiAKnox

When: 6/18/2020

Where: The Chapel

Q: 007

PAX: McQueen, Dig, AT, Hawkeye, Ranger, Luna, Aria, Defender, Duchess, Canvas, Jolt, 007

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

The Thang:

Warm-up:

  • 50 Jumping Jacks
  • 50 High Knees
  • Run the Chapel
  • 50 Jumping Jacks
  • 50 Butt Kickers
  • Run the Chapel

Session 1:

  • 1 min. criss cross punch
  • Run around Chapel square (2x)
  • 30 sec. back ext. to superwoman ext. / 30 sec. tricep dips = 1 min.
  • Run around Chapel square (2x)
  • 1 min. criss cross punch
  • Run around Chapel square (2x)
  • 30 sec. back ext. to superwoman ext. / 30 sec. tricep dips = 1min.
  • Run around Chapel square (2x)

Session 2:

  • 1 min. Step -Ups
  • 1 min. Push-Ups (cadence pause)
  • 1 min. Wall Sit
  • Run Chapel square (2x)
  • 1 min. Step -Ups
  • 1 min. Push-Ups (cadence pause)
  • 1 min. Wall Sit
  • Run Chapel square (2x)

Session 3:

  • 1 min. Sit up Alternate Heel touch
  • 1 min. Rocking Plank to Step Jack
  • Run Chapel square (2x)
  • 1 min. Sit up Alternate Heel touch
  • 1 min. Bridges
  • Run Chapel square (2x)

Session 4:

  • 1 min. Side Ab Crunches
  • 2 min. Wall Sit
  • 1 min. Sit ups
  • 3 min Wall Sit

COT:

Wait for the Lord:

I wait on God daily and look to Him to be my Source of strength in all my circumstances!