Category: Backblasts

Relay warm ups - jog, skip, Gallop, bear crawl, crab walk (stay moving in line) Super Sets - 45 seconds on; 15 seconds off Goblet squats Squat broad jump to lateral squats backGoblet squat pulses 4 and stand repeatSquat jumpsRun long lap Right arm decline chest press with bridgeLeft arm decline chest press with bridgeBoth… Continue reading Super Sets

A salute to a few Olympic countries and their symbolic animals was crushed today by this gorgeous Pax! Canvas on Q! My 2.0 StarLord, Adventurer, Bookworm, Mentor, Globetrotter, Rogue, Gigi, and McQueen - gold medal work, Sisters! Warm-Ups: Flying Paper Airplane Race with Squats - Throw your plane and do high skips or high knees… Continue reading Olympic Countries Animal House

Anchor, Monday July 19, 2021 Q: Hot Buns Pax: Nomad, Nala, Sriracha, Micro, Hocu Pocus, Shiplap, Package, Windy, Take Out, Hop Along, Tiger 9 sets of Exercises, 2 exercises in each set. Perform each exercise 30 seconds, back to back with a 30 second rest in between. Complete each set 3 times before moving onto… Continue reading Strength and some cardio

Q: Aria PAX: Jolt, Decaf, Canvas, Hawkeye, Luna, Ranger, Duchess, 007, Hoot, McQueen, Rogue, Grizzly, Vanilla Ice Disclaimer: I'm not a trained professional! The Thang: Warm Up = Track & Field High knees, butt kicks, shot put, javelin, over the hurdle, run in place (30 sec 3x) Event 1: Timed 1 Mile RunGymnastics (50 sec,… Continue reading FiA Opening Ceremony

Boxing cardio - 3 rounds-1 minute, 45 seconds, 30 seconds -15 seconds rest1-shuffle 2,3 cross punch2-front punch with jack feet3-speed bag for 4, quick 4 jabs4-high low high low high low switch sides (jump or no jump) 1-Push up punch push up punch2-sit up punch sit up punch3-plank spider knees punch punch4-boat with alternating punches… Continue reading Boxing-Inspired Body Weight workout

Bruno: 24k -3:47 30 curb taps 20 alt lunges on curb 10 squats or squat jumps Run down and back (or repeat on both ends) Pink: Raise Your Glass-3:22 10 push ups 10 bridge chest flies 10 chest press Rest repeat AMRAP Bruno: Locked Out Of Heaven -3:54 30 high knees or knee lifts 20… Continue reading Bustin’ it with Bruno, Strengthin’ it with Pink

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… Continue reading One “HIIT” Wonder Workout at The Chapel

7/12/21 at The Anchor Roll Call: Shiplap, Tinkerbell, Hop Along, Rapking (Q), Purl, Takeout, Hot Buns, Nomad Warm-up Arm and leg stretches Push-ups with bench in cadence The Thang :40 on/:20 rest, 3 sets The Board Overhead pendulum Windmill right Windmill left DB Side dips Woodchop right Woodchop left Lunge twist Knee tuck extension right… Continue reading Standing Core

This tough-as-nails Pax join me for a tough booty-challenge inspired by a recent climb in the Rockies! From left to right: Canvas on Q! Summertime, 007, Duchess, Ranger, Mentor, Hawkeye, Flipper, Deluge, Contessa, and my very own 2.0 Starlord! I'm not a trained professional. Please modify as needed! Warmup:  Run up to stop sign; Gate… Continue reading Canvas’s Rocky Mountain Tribute

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 JacksHigh KneesButt KicksStretch Session 1:… Continue reading Non-STOP Full-Body Cardio workout