Backblasts

Non-STOP Full-Body Cardio workout

007

When: 7/6/21

Where:The Chapel

Q:007 

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

PAX: Deluge, FNG-Flipper, Rogue, Hawkeye, Mentor, Luna, Duchess, Ranger, Contessa, 007

The Thang:

The PAX will complete each exercise and Run in between sessions.

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Stretch

Session 1: Chapel Hill

Running up and down the Chapel Hill (stop sign to stop sign). The PAX will complete the following exercises in-between runs:

At Mats: 

  • R-15 shoulder overhead press
  • Both- 15diagonal shoulder press
  • L- 15-shoulder overhead press
  • Both-15 diagonal shoulder press

Run chapel hill

At Mats: 

  • 15 narrow dead lif with over head tricep extensions
  • 15 wide dead lift with front lateral raise-push outs

Run chapel hill

  • Side lunges/squat pulses

At Mats: 

  • R-15 tricep bent over extensions
  • Both- 15 diamond push-ups
  • L- 15 tricep bent over extensions
  • Both- 15  diamond push-ups
  • Side lunges/squat pulses

Jumping Jacks 

15 Tricep push-ups

Jumping Jacks 

15 Tricep push-ups

Jump Squats

R-15 shoulder raises

Jump squats 

L-15 shoulder raises

  • Run to stop sign

Session 4: Ab Session:

  • 15 Bottoms Up
  • 15  Butterflies
  • 15 bottoms up
  • 15 Russian twists
  • 15 bottoms up
  • 15 tick-tocs
  • 15 bottoms up
  • 15 crunches
  • 15 bottoms up
  • 15 sit-ups
  • Run to stop sign

COT: Be Kind to yourself and to all❤️💚💙