05/26/2021 - the_mud_room - 4 Corners and a Ladder

BackBlast:

The boyfriends were back after a year in COVID hibernation!  So we challenged ourselves to step up – in weights (dumbbells or 21 lb Bulgarian bags/boyfriends), pace, exercises, strength.  These pax crushed it!

Started off in the parking lot picking up a boyfriend/weights and muscling through 4 exercises with graduated reps of 10-40.  Then quick mosey to the other end of Halcyon to the stairs.  Tried some new moves like Crab Walks down the stairs and Side Steps up/down stairs.  Moved over to the chess board area for some Plank work – new one here was “Annie” (Plank with hand circles like wax on/wax off).  Finally back to the mat to use weights/boyfriends again for abs including War Hammers (1 Chest Press to 4 Russian Twists)

Only had to to power through the ladder instead of suicides, but that was probably ok with everyone!

The Thang:

Warm Up                           

High Knees / Butt Kickers

Arm Circles

Toy Soldiers

Ankle Hops

Parking Lot – Boyfriends/Weights                           

10           Overhead Press

20           Squats

30           Hammer Curls

40           Deadlifts

Stairs                    

10           Run Up/Down = 2

20           Crab Walks

30           Side Steps

40           Reverse Lunges (Bottom Stair)

Planks                  

10           Side Plank Reachs (10 per side)

20           Plank Walk

30           Annie

40           Plank Jacks

Abs – Mats                         

10           War Hammers

20           BG Situps

30           Flutterkicks

40           Glute Bridge

Ladder – every other line & back                              

5              Pushups

10           Squats

20           Smurf Jacks

30           Toe Taps

40           Mountain Climbers

50           Calf Raises

COT:

At each corner and the end, there was a quote about challenge/strength.  These women help me to always strive for more!