02/28/2024 - the_mud_room -

BackBlast:

Warm Up (30 seconds each)

1. Reach Up, Reach down
2. Knee Hugs
3. Back extensions (squat, arms raised- pull back, stand up)
4. Toe taps
5. Squat, hold, reach up R/L
6. Lunge overhead reach
7. Lateral lunges (side to side)
8. Toes in/out squats
9. Run to the stairs

Work Out (40sec on/10 break):

1. One Arm Thrusters (squat/right arm raise)
2. Reverse lunge with left foot back (right arm raise)
3. One Arm Thrusters (squat/left arm raise)
4. Reverse lunge with right foot back (left arm raise)
5. Goblet squat
6. Goblet squat, pulse
7. Goblet hold to kneel (alternating)
8. Romanian deadlift
9. Alternating rows
10. Step back to push up position- row, stand up
11. Front squats
12. Reverse lunges (alternating)
13. Diagonal thrusters
14. Curtsy lunges
15. Squat side step
16. Glute bridges, chest press
17. Left leg glute bridge (norwal)
18. Right leg glute bridge (norwal)
19. Glute bridge pulse
20. Tricep extensions
21. Alternating dumb bell swings
22. Side plank row (right)
23. Side plank row (left)
24. Reach up/down with weights
25. Step back- push up (holding weights)
26. Kettle bell swings
27. Renegade row (push up position, alternating rows)
28. Dumbbell deadbugs (on back)
29. Russian twists
30. Sit up, then twist
31. Leg drops (weight up, on back, one leg drop at a time)
32. Scissor kicks
33. Reverse crunches (legs in and out)
34. Leg drops/both legs
35. Toe taps (on back)
36. Crunches
37. Crunch pulses
38. Legs in-out-down (on back)
39. Knees bent, abs hold (hover)
40. Bicycle crunches
41. crunch/toe taps
42. Toe Taps
43. Flutter kicks