Backblasts

High on Endorphins Workout!

FiAKnox

When: 9/5/2020

Where: The Chapel

Q: 007

PAX: Hawkeye, Dig, Sunrise, Snapshot, Keys, Aria, Duchess, Ranger, 007

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

The Thang:

Warm-Up

  • Run to stop signs and back to Chapel.
    • 15 Narrow Push ups
    • 15 Tri-dips 
  • Run to stop signs and back to Chapel
    • 15 Push-ups 
    • 15 Tri-dips 
  • Jumping Jacks- 10 count by each PAX
  • High-Knees – 10 count by each PAX

Session 1-

  • Punch it out 
  • 25 sit-ups
  • 25 Russian twists
  • 25 tri-dips 
  • Run to stop sign and towards soccer field

Session 2- 

  • Side lunges down (rotate legs)
  • Hold in squat to wait for ladies
  • Jumping Jacks
  • Run to chapel and repeat session 1

Session 3- 

  • Hold plank for 1 minute
  • Side punches (l and r)
  • Hold plank for 1 minute
  • Side punches (l and r)
  • Run to stop sign and hold squat
    • Side lunge down (rotate sides)
    • Do jumping jacks at bottom

Session 4-

  • 25 crunches
  • 25 tick tocks
  • 25 butterfly crunches
  • Hold plank
  • 25 ankle touches
  • 25 standing Russian twists
  • 25 butterfly crunches
  • 50 bridges 
  • Hold plank

Session – 

  • Punch it out session