Backblasts

STRETCH TO THE LIMIT WITH A TWIST

DISCLAIMER: I AM NOT A TRAINED PROFESSIONAL – work out at your own risk!

Warm Up: Jog in place, jacks, arm circles, over the top, down and across (repeat)

THE THANG: This was a loop band workout with 35 seconds on and a 12 second rest in between. We went through once.

LEGS

  1. Lateral band steps
  2. Standing glute kickback
  3. Clamshells (left)
  4. Clamshells (right)
  5. Runner’s extension (on back)

RUN

ARMS

  • Rear Shoulder Squeeze
  • Lat Pulldown
  • Tricep pull down (right)
  • Tricep pull down (left)

JACKS

LEGS

  1. Standing side leg lift (left)
  2. Standing side leg lift (right)
  3. Jacks
  4. Squat walk
  5. Hip bridge

HIGH KNEES

ARMS

  1. Chest press (right)
  2. Chest press (left)
  3. Bicep curl (right)
  4. Bicep curl (left)

SUICIDES

LEGSBURNOUT!!!!!!!!!!!!!!! (no rest – straight through – 35 seconds each)

  1. Abduction on elbows
  2. Abduction on hands
  3. Abduction on ground (left)
  4. Abduction on ground (right)

REST…….

TWIST (Supersets) – Abs     – A minute and a half for each section, switching the ab exercise at the halfway mark – no rest.

  • Toe reach with weights to straight leg and up
  • Reverse crunch to toe tap
  • Russian twist
  • V tuck hollow
  • Simple crunch
  • Dolphin hops

END: Jacks, high knees, cross-jacks, butt kicks

INSPIRATION: Remember in these uncertain times to find the moments to enjoy life – dance when you can. It has been a tough year for many so the inspiration was based on an Irish prayer sent to me by a friend who lost her daughter recently.

May God give you…

For every storm a rainbow,

For every tear, a smile,

For every care, a promise,

And a blessing in each trial.

For every problem life sends,

A faithful friend to share,

For every sigh, a sweet song,

And an answer for each prayer.

2 Corinthians 4:6 – For God, who said, “Let light shine out of darkness, ” made his light sine in our hearts to give us the light of the knowledge of the glory of God in the face of Christ.

Isaiah 30:20-21 – Although the Lord gives you the bread of adversity and the water of affliction, your teachers will be hidden no more; with your own eyes you will see them. Whether your turn to the right or to the left, your ears will hear a voice behind you, saying, “This is the way; walk in it.”