10/05/2022 - the_mud_room - Carousel of Stuff

BackBlast:

 

Carousel-Of-Stuff!

 

Welcome

Introduction

Exercise at Your Own Risk, Modify as Needed

Be Mindful of COVID

 

Warm-up

 

Explain Workout:

• There are 5 different ststions: Chairs, Mats, Weights, Ledge, Standing
• You will do each exercise for 45 seconds, then 15 seconds to the next station
• 1 min rest after each 5-station rotation
• Review the exercises

 

Divide into Groups (keep groups to a “social” size)

 

Complete the circuit

 

Cool Down

 

COT (Circle of Trust)

FNG’s?

Name-o-Rama

PICTURE!

 

Chairs:                                                          

 

1. Triceps Dips
2. Push-ups
3. Narwhals
4. Alternating Kick & Cross
5. Flutter Kicks
6. Tuck & Extend

 

 

 

Mats:                                          

 

1. LBC
2. Glute Bridge
3. Reverse Crunches
4. Jane Fonda

 

5. Peter Fonda (Top leg is supporting in front and the bottom leg lifts)
6. Bridget Fonda (Jane Fonda position, but top foot touches front-to-back)

 

Weights:

 

1. Curls
2. Standing Fly
3. Overhead Press
4. Triceps Kick Backs
5. Hammer Curls
6. Front Extensions

 

 

Wall/ledge:

 

1. Little Mermaid (Step up on one leg, rise to toes & balance)
2. Reverse Lunge (keep back foot on wall, bend front knee)
3. Step Downs (start up and only touch your toe down)
4. Step Ups
5. Forward Lunge (Keeping front foot on wall and back foot on ground)
6. Calf raises with toes on step and heels off

 

 

Standing

 

1. Imperial Walkers
2. Raggedy Anne’s
3. Duck and Punch (squat and
4. double punch)
5. Side Lunges with “Bow & Arrow”
6. Fake-Jump-Rope (use arms and legs)
7. Wide squat & Side Kick – alternate left/right weight shift