Backblasts

One “HIIT” Wonder Workout at The Chapel

Q: HAWKEYE

Disclaimer: I am NOT a trained professional

PAX: Dig, Luna, Ranger, Rogue, McQueen, Contessa, Defender, Flipper and 007

THE THANG:

We did a warm up run, followed by some other stretches. The workout was a HIIT workout with the playlist of one hit wonder songs from the 80’s. So 80 was the number in each round of exercises. Each round was anchored with a cardio exercise where we did 80 jacks, for example. Then the 5 interval exercises in each round were 16 each for a total of 80. We closed the round with another cardio of 80 jacks and then immediately started into the second round of 80 cardio, 80 intervals and 80 cardio, etc. We took a break only after we finished the first three rounds to keep up the high intensity. We then moved onto the second round with the same sequence of exercises but the intervals exercises were changed up. EVERYONE was on Q today as each PAX member took turns counting.

UPPER BODY
Jacks
Serving Pizza
1 Arm Push Up (L)
1 Arm Push Up (R)
Bicep Curl (halfway)
Shoulder Press
Jacks
LOWER BODY
High Knees
Camels
Goblet Squats
Lunge (left) Lunge
(right)
Pulsing Squats
High Knees
CORE  
Butt Kicks
Sit up & Press
V Ups (left)
V Ups (right)
Pendulum
Abs
Toe Reach w/ weight
Butt Kicks
UPPER BODY
Jacks
Pike Push Up
Chest Fly
Bent Over Row
Push Up
Tricep Jacks
LOWER BODY
High Knees
Dead Lifts
Squat to Hinge
Calf Raises
Curtsy Lunge Pulse
Curtsy Lunge Pulse High Knees
CORE  
Butt Kicks
Heel Tap Abs
Scissor Abs
Reverse Crunch
Ab Sprint
Reach Backs
Butt Kicks

We had a fun bonus round with the bands…the Tabata timer was set for 30 seconds each cycle but no rest for a total of a nonstop glute burnout..

Abduction
Pulse
Bridge
Up and Hold
Bridge
Upright abduction
Pulse
Upright Abduction

We had a little time so we took another run up to the stop sign where we did more high intensity cardio as a group, then ran to the other stop sign and back to the mat where we finished with birthday burpees in honor of Dig.

INSPIRATION: Take WONDER in all that is around you and our many blessings. PSALM 66:5: Come and see what God has done, his awesome deeds for mankind.

We talked about the symbolism of butterflies. Maya Angelou: We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.

The butterfly symbolism works as a representation for resurrection, change, renewal, hope, endurance and courage to embrace the transformation to make life better. The butterfly is proof that beauty can emerge from something completely falling apart. Jane Lee Logan