02/13/2025 - rosewater - Move & Burn Workout in the rain

BackBlast:

I stole a Q straight from UHaul and barely changed a thing! We did this in the cold rain with a tiny covered drive as our shelter. There was not a dry spot on the concrete for our mats, but we did it anyway!

Warm up:

Grass Grabbers in cadence – 10

10 boy bands

15 butt kickers

Michael Phelps

We did pairs of exercises where we moved for 30 seconds and then held the “burn” position for 30 seconds. 4 sets. Between each set we did a “run” or some other cardio under the tiny shelter.

First set:

Thread the needle R/hold side plank

Thread the needle L/hold side plan

Narwahl L/hold narwahl (these are killer!)(had to move RomCom out of the river for these!)

Narwahl R/hold narwahl

Glute Bridge/hold Bridge

Second set:

Plank Jacks/Plank hold

Tricep extensions/Tricep hold the burn position

Narrow squat/hold squat

superman IYW/superman hold – we changed these to bird dogs since it was so sloppy on our mats in the rain

suo squat/hold squat

Third Set:

jump squats/hold wide squat

Tricep extensions/Tricep hold the burn position (yes, we did this twice)

Burpee front raise/hold front raise

boat canoe/hold boat

reverse lunch/hold knees together squat

Fourth set:

push ups/plan hold

lunge R/hold lunge

lunge L/hold lunge

mermaid pushups/hold cobra

dollys/dollys hold in the out position (also killer!)