08/10/2022 - rosewater - Sevens Work Out
AO: Rosewater
When: 08/10/2022
QIC: Tex
PAX:
Number of Pax: 6
Number of FNGS: 1
Pax Names:
Tex, Songbird, Kpop, Legally Blonde, DIY, Granola (FNG)
BackBlast:
7s Work Out
Walk or slow run to warm up
For 7 minutes rotate these at 30 second intervals:
20 squats
20 push ups
20 Right leg lunge
20 left leg lunge
Walk or run – go faster than the 1st round
for 7 Minutes rotate these at 30 second intervals:
20 jump squats
20 tricep push ups
20 Right leg jump lunges
20 left leg jump lunges
(go up on toes if you don’t want to jump)
Run or walk – slower than before
For 7 minutes rotate these at 30 second intervals:
20 dead lifts
20 overhead press
20 left curtsy lunge
20 right curtsy lunge
Do Ab-o-rama if there is extra time (everyone chooses an ab exercise for 7 reps for the group)
cool down + stretch + COT & Name-o-Rama