09/18/2024 - amazon - 3 Part Circuit

BackBlast:

**Warm-Up (5 minutes):**

1. **Seal Jacks** –

   **Description:** Jumping Jack motion with arms extending in front of you instead of overhead.

2. **Squat with Arm Circles**

   **Description:** Perform a squat while circling your arms forward for 30 seconds, then backward for 30 seconds.

3. **High Knees**

   **Description:** Jog in place, lifting your knees as high as possible toward your chest.

4. **Speed Skaters**

   **Description:** Jump from side to side, reaching across your body with each jump to mimic a speed skater’s movement.

**The Thang (35 minutes):**

**Part 1: Strength Circuit

(Perform each exercise for 40 seconds with 20 seconds rest. Repeat circuit 2 times.)

1. **Push-ups**

   **Description:** From a plank position, lower your chest to the ground and push back up. Option: **Scorpion Push-up**—one leg is raised during the push-up for added difficulty.

2. **Squats**

   **Description:** Lower your hips back as if sitting into a chair, keeping your chest up and knees behind your toes. For a challenge, try **Prisoner Squats** with hands behind your head.

3. **Mountain Climbers**

   **Description:** In a plank position, alternate bringing each knee towards your chest rapidly, simulating a climbing motion.

4. **Tricep Dips**

   **Description:** With your hands on a bench or curb, lower your body by bending your elbows, then push back up to work the triceps. Keep legs extended for added intensity.

5. **Russian Twists**

   **Description:** Sit on the ground with your knees bent and feet off the floor. Twist your torso to touch the ground beside your hips, alternating sides. Option: Hold a weight for added resistance.

**Part 2: Cardio Burst

(Perform each cardio exercise for 40 seconds with 20 seconds rest, repeat circuit twice)

1. **Suicides**

   **Description:** Sprint to a marker ¼ of the distance away, touch the ground, sprint back, then to the halfway point, and so on until reaching the far end and returning.

2. **Burpees**

   **Description:** From standing, drop to a plank, perform a push-up, jump feet back to hands, and jump up. For a challenge, do **Star Jack Burpees**—adding a jumping jack into the jump phase.

3. **Plank Jacks**

   **Description:** In a plank position, jump your feet out and in like a jumping jack while keeping your core tight.

4. **High Knees**

   **Description:** Jog in place, lifting your knees as high as possible toward your chest, increasing your heart rate.

5. **Butt Kicks**

   **Description:** Jog in place, kicking your heels up towards your glutes, increasing the intensity with each kick.

**Part 3: Core Blast

(Perform each exercise for 40 seconds with 20 seconds rest, repeat circuit once)

1. **LBCs (Little Baby Crunches)**

   **Description:** Lying on your back, lift your head and shoulders off the ground slightly and perform small, quick crunches.

2. **Leg Throwdown**

   **Description:** Partner 1 lies on their back, legs raised. Partner 2 stands above and pushes Partner 1’s legs toward the ground while Partner 1 resists and returns legs to starting position.

3. **Rowboats**

   **Description:** Sit with hands on the ground behind you, knees bent, and feet off the floor. Move your knees in and out, mimicking a rowing motion.

4. **Pretzel Crunch**

   **Description:** Lying on your back with one leg bent and placed on the opposite knee, crunch up to touch your elbow to the bent knee. Switch sides after the set time.

5. **Reverse Plank**

   **Description:** Sit with your legs extended and hands behind you on the ground. Lift your hips up, holding your body in a straight line from shoulders to heels.

COT: Psalm 23 ❤️