Backblasts

Ab-solutely Fabulous Circuits

Warm up – dynamic jog around squares (high knees, shuffles, grapevine, squats, jacks, etc)

The Thang:

1 minute stations with 20 seconds abs at mat between. Add another 20 second ab exercise each time….

1 – jog/sprint

20 seconds – in/out abs

2- Squat, Curl, Press – 2 squats, 2 curls, 2 press…..

20 seconds each – in/out abs, bicycles

3 – 4 broad jumps back pedal back

20 seconds each – in/out abs, bicycles, slow mountain climbers

4 – SLDL with fly (next circuit – switch legs and kickbacks not flies)

20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens

5 – 8 toe taps, 4 curb runs

20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees

Plank row with opp leg raise (alternating)

20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors

Shuffles with squat jump (add one jump each time) – second round (hop/jump of cone and hiccup (burpee with no push up) on each side

20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors, plank walks (up, downs)

8 – Bosu ball switch squats – right leg on and squat to left leg on and squat – round 2: Goblet squat with 3 pulses

20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors, plank walks (up, downs), suitcases

Repeat for second round with no abs in between – walk a lap to cool down and stretch

Inspiration comes from Max Lucado: “Next time a sunrise steals your breath of a meadow of flowers leaves you speechless, remain that way. Say nothing and listen as Heaven whispers, “Do you like it? I did it just for you.”