01/27/2025 - the_mud_room - Spider-man & Qualifiers

BackBlast:

It was raining so we worked out in the parking garage today. I pulled up the Spider-man (combo moves) Q and for our “active breaks” between sets, we did Winter Games Qualifiers.

Warm Up –

Pickers

Jumping jacks

Arm circles

 

Combo Moves – 45 on, 15 off

Squat with curl

FWD Lunge with hammer curl

Side lunge with lateral raise – left

Side lunge with lateral raise – right

Backward lunge with tricep curl

 

Qualifier – jump ropes

 

Combo Moves – 45 on, 15 off

Plank with toe touches then mountain climber = 1

Sitting, dumbbell btw legs – leg raise over dumbbell standing on end

Pass weight around head

Pass weight around waist

Pass weight between legs while in squat position – figure 8

 

Qualifier: Sit Ups

 

Combo Moves – 45 on, 15 off

Sumo squat – right heel up – upright row (elbows up)

Sumo squat – left heel up – up right row (elbows up)

Hold weight at chest – squat – tap left back, tap right back, jump

Oblique – knee lift to side, meet elbow with weight lifted -right

Oblique – knee lift to side, meet elbow with weight lifted -left

 

Qualifier: Push Ups

 

Combo Moves – 45 on, 15 off

Hi-Lo punches – pulse squats – right

Hi-Lo punches – pulse squats – right

TKD twist – right

TKD twist – left

Bob bob – cross – left right alternating

We ran out of time to do the set with the Burpees (**darn**) and ended with stretches, Nameorama, and COT.