Backblasts

Villain Station Circuit

AO: #thechapellakeshore

PAX: Contessa, Defender, Mentor, McQueen, Summertime, Ranger, Hawkeye, Gigi, 007, Canvas AND SPECIAL GUEST APPEARANCE BY DIESEL!!!!!!

FNG: #lit 

Q: Luna

Total: 13

Warm up: Zombie Escape (4 minutes of warm up work done in 20-second increments)

Tha Thang: 
8 stations, each themed after a Disney Villain. Start your circuits with the top exercise, then move to the next station. Once you’ve completed the circuit, move on to the second exercise on the list, and go around again. Repeat until time runs out. 

Ursula’s Arms of Evil
31 Pumpkin Smashers (Dry Docks)
31 Woodchoppers (total)
31 Pumpkin Pickers (Squat to OH Press)
31 Skull Crushers

Queen of Hearts Killer Cardio
31 Mummy Jacks
31 Frog Squats

Captain Hook’s Wicked Alternates (31 total – or 30 or 32 if you don’t want to be lopsided)
31 Grave Diggers
31 Tick Tocks
31 Split Squats
31 Windmills

Queen of Hearts Killer Cardio
Long Lap

Cruella DeVil’s (Evil) Core
31 Superwomans
31 Pass the Pumpkin (Russian Twists)
31 Spidermans
31 Dead Bugs

Queen of Hearts Killer Cardio
31 Smurf Jacks
31 Plank Jacks

Jafar’s Legs of Doom
31 Goblet Squats
31 Walking Dead Lunges
31 Plié Squats to Calf Raises
31 Cadence Squat Pulses

Queen of Hearts Killer Cardio
Long Lap

Inspiration: The Villains and the darkness don’t win: “In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of all mankind. The light shines in the darkness, and the darkness has not overcome it.” -John 1:1-5