Backblasts

Rise and Grind Wake-Up Call Workout!

When: 7/2/2020

Where: The Chapel

Q: 007

PAX: Luna, Glammy, Rescue, Sunrise, Dig, Ranger, Aria, Jolt, 007

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

The Thang:

Session 1: The Chapel

  • Jumping Jack Countdown
    • 15 Jumping Jacks
    • 15 shoulder side-lifts 
    • 15 Smurf Jacks
    • 15 High Jumps
  • Run to the Stop sign, bottom stop sign and around squares

Session 2: 

  • Squat Session with Weights
    • 15 reverse lunge calf-raise
    • 15 Deadlift to Abduction
    • 15 reverse lunge calf-raise
    • 15 Deadlift to Abduction
    • Run around chapel

Session 3: 

  • 15 Carolyn Docks
  • Run around the square
  • 15 Tri-dips
  • Run around the square
  • 15 Carolyn Docks
  • Run around the square
  • 15 Tri-dips
  •  Run around the Chapel

Session 4:

  • 15 Chest Flies with bridge
  • 15 Superwoman Push-ups
  • 15 Chest Flies with bridge
  • 15 Superwoman Push-ups
  • Run around Chapel

Session 5: Ab session

  • 15 ankle touches
  • 15 Sit-Ups
  • 15 Leg-Lifts
  • 15 Russian Twists
  • 15 Ankleย  touches
  • 15 Sit-Ups
  • 15 Leg-Lifts
  • 15 Russian Twists
  • 1 min Plank
  • 1 min wall sit
  • 1 min plank
  • 2 min wall sit
  • Jumping Jacks

COT– Be Like God, Imitate the peace, kindness, joy and strength that He is. God is merciful and slow to anger we need to be slow to anger and forgive. We become more and more like God because His power and character are in us. Begin to imitate God in your life, going what you believe He would doin situations, instead of what you feel like doing.

Namarama