Backblasts

Full Body Sweat Session!😝

When: 9/18/21

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: Canvas, Velvet, Deluge, Duchess, DuPont, Ranger, Hawkeye, 007

The Thang:

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

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Stretch
  • Run

Session 1: 12 reps -2x

  • Chest Fly touches with weights
  • Tricep extension side touches with weights
  • Cardio-
    • Jumping Jacks
    • High Knees
    • Butt Kicks

Session 2: 12 reps -2x

  • Using step
    • Step-ups
    • L-Single leg squat step up crunch
    • Step- Ups
    • R- Single leg squat step up crunch
  • Cardio-
    • Jumping Jacks
    • 4-sided Squat jumps 
    • Jumping Jacks
    • 4-sided Squat jumps 

Session 3: 12 reps- 2x

  • Tricep Push-ups
  • Shoulder press-ups with weights
  • Cardio
    • Jabbing session
    • Jumping Jacks

Session 4: Bands 12 reps

  • R-Standing leg abductions
  • R- Squat leg abductions
  • R- Standing hip extensions
  • R-Squat leg raise
  • Then, Complete L side
  • Cardio-
    • Run

Session 5: Ab session

  • 15 Bottoms Up
  • 15 Butterflies
  • 15 Bottoms up
  • 15 Russian twists
  • 15 Bottoms up
  • 15 crunches
  • 15 Bottoms up
  • 15 sit-ups
  • 15 Bottom with cadence
  • Light Run and walk

Stretch

COT:

“It’s not how we make mistakes, BUT how we correct them that defines us.” -unknown

“People will forget what you said, people will forget what you did, BUT people will NEVER forget how you made them feel.” -Maya Angelou