04/14/2025 - the_mud_room - Power Hour

BackBlast:

We warmed up with some slow and easy movement and a walk around the green.

Then we completed the following exercises for 30 seconds with a 10 second rest in between:

Jumping Jacks

Push Ups

One arm row

side raises

front raises

bicep curl to overhead press

push ups

burpees

jump lunges

squat jumps

bicycle crunches

Pause for run to stairs and back

crunches

crunches with hands under tailbone curling knees to chest

crunches with legs extended

full sit ups

straight leg flutter kicks

leg scissors

plank

Pause for run to Stairway to Heaven

jumping jacks

push ups

tricep extensions

jump rope

one arm row

side raise

front raise

bicep curl to overhead press

push up

Pause for run to stair case – level 3 and back

cool down and stretch.

COT – from Gretchen Rubin – “Although we go the same distance, the design of a staircase can make the climb easier or harder.”