Backblasts

3-2-1 Baby!

cckeim2002

This morning we had a PAX of 8 for our 3-2-1 workout in The Valley! Here’s a glimpse of what we did and the BEE-U-TIFUL ladies who did it!

Warmup

  • Arm circles
  • Military march
  • Sledge hammer with weight
  • ½ squat with knee grab
  • Kick with toe taps
  • Reverse Arm circles

Run a lap

Strength – 3 mins, 30 sec each, 2x

  • Twisted plank crunch
  • Straight leg plank squat thrusters
  • Tricep side crunch push-up

Cardio – 2mins, 30 sec each, 2x

  • Squat jumps
  • Running stance

Abs – 1 min, 30 sec each

  • Seated ab hold
  • Pike crunch

Run a lap and a ½

Strength

  • Push-ups
  • Squat and press (w/weights)
  • Lunge with tricep press (w/weights)

Cardio

  • Fast feet
  • Skaters

Ab

  • Plank hold
  • Hollow Man

Run a lap and a ½

Strength

  • Kettle bell swings (w/weights)
  • Chair pose, reverse fly (w/weights)
  • Side lunges, front raises (weights in hand)

Cardio

  • Squat (“Smurf”) Jacks
  • Single leg cross hops

Ab

  • Plank Jacks
  • Crunches
  • Run a lap and a ½