05/25/2022 - amazon - Strong and Active Partner-ish Workout

BackBlast:

Warmup:

Windmills 10 IC

Jumping jacks 10 IC

Grass pickers 10 IC

Arm circles (forward and backward)

 

That Thang:

This was a 15 round, group HIIT workout using weights, strength holds, then using just body weight in the form of pushups and then cardio. We divided into Group 1 and Group 2. While group 1 did the active version of an exercise (i.e., 10 jump squats), group 2 did the strength version (i.e., squat hold). Then we switched and group 2 did the active version of that exercise while group 1 did the strength version. After that was completed, we had our pushup round (by the end of the workout, it was a total of 120 pushups), followed by a cardio round. For the cardio round, we did the exercise to the end of the parking lot, then jogged back

 

	ACTIVE	STRENGTH			PUSHUPS	CARDIO
1	10 Jump Squats	HOLD wide squat			15 push ups	Run
2	10 Tricep Extensions	HOLD at 90°			14 push ups	Skip
3	20 Mountain climbers	HOLD plank			13 push ups	High knees
4	10 (each side) Reverse Lunges	HOLD narrow squat			12 push ups	Butt kickers
5	10 Front Raises	HOLD front raise			11 push ups	Side shuffle right
6	10 Full sit ups	HOLD V-up			10 push ups	Side shuffle left
7	10 Sumo squats	HOLD Sumo squat			9 push ups	Run backwards
8	10 Hammer Curls	HOLD in half curl			8 push ups	Run
9	15 glute bridges	HOLD glute press			7 push ups	Skip
10	10 burpees	HOLD side plank (switch ½)			6 push ups	High knees
11	10 lateral raises	HOLD lateral raise			5 push ups	Butt kickers
12	10 Rows (right side)	HOLD right row			4 push ups	Side shuffle right
13	10 Rows (left side)	HOLD left row			3 push ups	Side shuffle left
14	20 Calf raises	HOLD calf raise			2 push ups	Run backwards
15	10 Leg raises	HOLD leg raise			1 push up	PAX Choice

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