08/26/2022 - the_mud_room - Spider-man Work Out

BackBlast:

Today’s workout was accompanied by the sound track from “Spider-Man: Into the Spider-verse” (an animated film about Miles Morales, a middle school-aged Spider-man who is scared but acts in brave ways in spite of it). The sound track is not my usual style of music but I love it for all the lyrics about being brave.

The exercises we did today were all FULL BODY movements – just like Spider-man!

Warm Up –

Pickers

Jumping jacks

Toy Soldiers

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

 

Run lap

 

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

 

opposite jacks (arms down when legs out) til I say stop

 

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

 

LBCs til I say stop

 

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

 

seal jacks – arms to side and arms to front – til I say stop

 

Combo Moves – 45 on, 15 off

Kettlebell swing

Bird Dogs – alternating

Right Leg lift with right arm and weight extended

Left leg lift with left arm and weight extended

Skaters – pause and row – alternate side

 

5 burpees

 

Cool Down & stretch-

I shared some of my favorite lyrics from the sound track as our COT:

Amine – Invincible Lyrics

I gotta stop feeling invisible and start feeling invincible

 

Blackway & Black Caviar – What’s Up Danger

 

‘Cause I like high chances that I might lose (lose)
I like it all on the edge just like you, ayy
I like tall buildings so I can leap off of ’em
I go hard wit’ it no matter how dark it is

If I’m crazy, I’m on my own
If I’m waitin’, it’s on my throne
If I sound lazy, just ignore my tone
‘Cause I’m always gonna answer when you call my phone

Like, what’s up, danger? (Danger)
Like, what’s up, danger?