Backblasts

Countdown to Convergence

Rapking

Backblast: Countdown to Convergence

01/01/22

AO: #theanchorfarragut

PAX: Canvas, McQueen, Shiplap, Quest, Yellowstone, Hop Along, Hot Buns, Summertime, Hocus Pocus, Windy, Package, Trawler, Doc, Tinkerbell, Rapking

Q: Rapking & Shiplap

Total: 15

Warm-up

  • Hip Flexors
  • Hip Swings
  • Arm Circles
  • Good Mornings

The Thang

4 stations we set up around the walkway – walk/run with your weights to each station

Station 1: Abs

  • 10 knee to elbow crunches
  • 9 lateral chop
  • 8 twist to front kick
  • 7 cross crunch elbow to knees
  • 6 bent over twist
  • 5 leg lift reach
  • 4 toe touches
  • 3 overhead pendulum
  • 2 windmills
  • 1 side dips (tick tocks)

Station 2: Legs

  • 10 pulse lunges
  • 9 platypus steps
  • 8 calf raises
  • 7 jump squats
  • 6 goblet squats
  • 5 box jumps/step-ups
  • 4 side lunges
  • 3 curtsy lunges
  • 2 single leg deadlifts
  • 1 forward to reverse lunges

Station 3: Arms

  • 10 wall pushups
  • 9 shoulder press
  • 8 tricep dips/extensions
  • 7 bicep curls
  • 6 dips to uppercut punch
  • 5 hammer curls
  • 4 bent over rows
  • 3 around the worlds
  • 2 lateral raises
  • 1 front raises

Station 4: Cardio

  • 10 mountain climbers
  • 9 toe tappers
  • 8 jumping jacks
  • 7 high knees
  • 6 skaters
  • 5 butt kicks
  • 4 high knee skips
  • 3 star jumps
  • 2 broad jumps
  • 1 burpee

Inspiration: We are getting a fresh start for 2022 by making a commitment to get rid of something negative in 2021! We wrote this on a piece of paper and burned it for good! Let’s goooo 2022!