03/18/2022 - the_mud_room - CardioHardio… AGAIN

BackBlast:

Cardio Hardio

Welcome, disclaimer, COVID, etc.

Warm-up

Run 1 “big” laps around the building, to the stairs & back, then keep running small loops around the green until everyone is back.

 

20 exercises, one minute each (45 on, 15 second break)

1. Squat to plank
2. Kick through lunge
3. Side plank with arm scoop (alternate ½ way)
4. Wide feet plank w/Shoulder taps
5. Oblique crunch (alternate)

Skip a lap & take a drink

6. Plie Squat w/ side arm raises
7. Rope climb
8. Spider Push-up
9. Power Jacks (3 regular, one star)
10. Curtsey lunge with tricep extension

Grapevine a lap & take a drink

11. Russian twists
12. Single leg roll ups (Alternate)
13. Fire hydrant w/ full extension (alternate each 5)
14. Narwhal (alternate ½ way)
15. Calf raises with overhead press

 

March a lap and take a drink

16. Alternating Side lunge with Overhead “S” Arms
17. Alternating duck-n-punches
18. On back: Mirror write the alphabet with your feet
19. Mountain climbers
20. Greased lightnings – wide squat with heel raises & arm extensions

Time left?  TAKE A LAP TO THE STAIRS!

Stretch

COT

Name-o-rama

Picture! (…and I stink at group pictures that include myself, so the last picture is of me – sulking because I’m bad at it.)