Backblasts, The Anchor

“Bend and Snap” aka Leg Day –


Hi! My name is @Nomad and I’m not a trained fitness professional! Do what you can and modify if needed. (I’m the queen of modifications!) Sometimes faster is not always better!

A PAX of 8 awesome women showed up tonight to sweat it out at the Anchor- @HopAlong, @Shiplap, @Thriller, @Velvet, @MadDog, @LakeLife, and @RapKing (And Stella, The Dog, Who Needs No Nickname).

Warm Up – Windmills / Toy Soldiers / Jumping Jacks / Jog

  • Workout: Complete each move in supersets back to back for # of reps and tempo (E.g. descend into squat on a count of 3/2/1 then “Bend and Snap”) with no break – Rest 30-45 seconds between Supersets
  • Repeat All Supersets Two Times (2X)
  • You’ll need weights and a mat.

Tempo Supersets:

Round 1: “Don’t Slack” from Trolls

  • Curtsy Lunge Goblet Squat – 10 reps each leg
  • Dumbbell Squat with Weights – 10 reps –

Round 2: “Cry Me a River” by JT

  • Side Lunge – 10 reps each side
  • Plie Squat with Weights – 10 reps

Round 3:  “Toxic” by Brittney

  • Pike Leg Extension 15 reps (begin in tabletop with knees off floor go to downward down into a pike position)
  • Heel Elevated Goblet Squat – 10 reps

Round 4: “Sunshine In My Pocket”

  • “Carousel horses”– 10 reps each leg
  • Sumo DeadLift – 10 reps

Round 5: “Sexy Back” by JT

  • Straight Leg DeadLift with weights – 15 reps
  • Glute Bridges – 15 reps then pulse legs out while booty up for 10 reps (iso-burn!)

Round 6:

  • Surrender Squats – 10 reps total (5 each side)
  • Donkey Kicks – 10 reps each leg

Quick Run/Jog/Walk Then Cool Down


Exhale All the Negative ~ Inhale All the Positive!

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