02/28/2023 - the_haven - Mats & Median Body Blast

BackBlast:

Warm up – 5 min

The Thang: Mats in one area and weights to the center medium around 30 yards away.

10 min arms going back and forth from mats to median or stairs: 30 sec on/ 15 sec off (mosey)

• walk our weights to median – tricep ext
• leave weights at median, run back to mats – push ups
• median – overhead press
• mats – up/down planks
• median – curls
• stairs – tricep dips
• median – around the world raises
• stairs – incline push ups
• median – piston rows
• stairs – decline push ups
• median – mountain climbers
• stairs – tricep dips
• median – hammer curls

12 min legs

• median – curtsy lunges; brought weights back to mat
• mats – weighted sumo squats
• median – walking lunges
• median – mountain climbers
• mats – j-lo
• mats – jane fonda R
• mats – jane fonda L
• median – incline lunge pulse R
• median – incline lunge pulse L
• mats – kettle bell swings
• mats – weighted hydrants R
• mats – weighted hydrants L
• median – calf raises
• stairs – stairs
• mats – glute bridge
• mats – glute bridge
• median – narrow squats
• median – toe out wide squats
• median – toes in squats
• mats – donkey kick R
• mats – donkey kick L
• mats – man makers

12 min abs

• mats – weighted side bends
• mats – russian twist
• mats – weighted american pie sit ups
• median – incline peter parkers
• median – decline shoulder taps
• mats – bicycles
• mats – flutter kicks
• mat – boat canoe
• mat – leg drop toe touch
• mat – scissor kicks
• mat – ankle biters
• run a lap
• mat – flutter kick
• mat – gas pumpers
• mat – 45 sec plank

cool down & done!

COT: thanks for coming out – wouldn’t have done this without you!