03/14/2022 - the_mud_room - “Keep Moving to Stay Warm!” Beatdown

BackBlast:

I had the privilege of Qing for ALL Respect or Double-Respect FiA today! I felt so honored and humbled☺️

Warmups:

Stretches

10 Windmills in cadence

Jog/walk around the green one time

The Thang:

Cycled through working different body areas with sets of 4 exercises, each exercise 30sec on, 10sec off.

Optional adjustments:

One-up – Add jump or weights, etc

Ease-up – No jump, on knees etc

Cardio – Heart/lungs:

Jumping jacks

Cross-jacks

Star jumps

Tuck jumps

Legs:

Forward lunges (SWITCH at 15sec)

Backward lunges (SWITCH at 15sec)

Side lunges

Skaters

Arms:

Bicep curls

Shoulder press

Bench press (on back)

Chest flys (on back)

Back/glutes:

Hand-release push-ups (let go of hands and feet each time you get down to the floor)

Off-the-floors (lay on stomach and raise bent arms off the floor over and over)

Superman (straight arms and legs off the floor over and over)

Swimmers (alternate raising opposite arm and leg off the floor)

Abs:

Palm planks – (add shoulder taps)

Elbow planks – (add buzz saw)

J-Los

2 Shoulder taps/2 Plank jacks

~Rest/water break for 1 min~

Cardio – Heart/lungs:

Mountain climbers

Spider-Man mountain climbers

Knee-slap mountain climbers

Burpees

Legs:

Football quick-feet shuffle

Squat side-kicks

Round-house kicks

Calf raises

Arms:

Push-ups

Carolina dry docs

Wide-arm push-ups

Spider-Man push-ups

Back/glutes:

Superman while holding weight in front of you

Standing deadlifts

Standing Reverse flys

Lawnmowers (SWITCH ARMS at 15sec)

Abs:

Bicycle crunches

LBCs

BGCs

Russian twists (add weight)

~Rest/water break for 1 min~

Legs:

Single-leg runner’s squats (add hop/SWITCH LEGS at 15sec)

Single-leg squats with one leg out (SWITCH LEGS at 15sec)

Arms:

Tricep curls

Chicken wings (raising elbows while holding weights)

Abs:

Butterfly kicks

 

For our Cooldown, we stretched it out and then I shared the COT:

The Bible says in Psalm 36:7-9

[7] How precious is your steadfast love, O God!

The children of mankind take refuge in the shadow of your wings.

[8] They feast on the abundance of your house,

and you give them drink from the river of your delights.

[9] For with you is the fountain of life;

in your light do we see light.

Everything we need and want is found in God, so let’s seek Him and know Him and lean on Him, as His children, today and every day, that we would lack nothing, be fully satisfied, and share Him with all those around us.