04/27/2022 - amazon - The Count Down

BackBlast:

(started w/ 5-8 minute Warm-Up)

WORKOUT:

THE COUNT DOWN (from 10)

ROUND 1 = 10 REPS

EXERCISE 1 – FALSE STARTS

-Plank position, jump in, jump out, 2 plank jacks = 1 Rep

EXERCISE 2 – HAMSTRING SITUP ROLLS

EXERCISE 3 – STEP UPS

EXERCISE 4 – WALK OUT PUSHUPS

EXERCISE 5 – RUSSIAN TWISTS

**Do 10 Reps of each of the above exercises.  Hold plank or do a squat while waiting for others to complete.  Start each exercise together.  After a round do a transition move down the field and back.  Then begin the next round (Same 5 exercises but with 1 less Rep).  Repeat until you get to 0. Individual rounds/transitions listed below:

TRANSITION– HIGH KNEES (down field and back)

ROUND 2 = 9 REPS OF ABOVE 5 EXERCISES

TRANSITION– BEAR CRAWLS (down field and jog back)

ROUND 3 = 8 REPS OF ABOVE 5 EXERCISES

TRANSITION– BUTT KICKS (down field and back)

ROUND 4 = 7 REPS OF ABOVE 5 EXERCISES

TRANSITION – CRAB WALK (down field and jog back)

ROUND 5 = 6 REPS OF ABOVE 5 EXERCISES

TRANSITION- KARAOKE (down field and back)

ROUND 6 = 5 REPS OF ABOVE 5 EXERCISES

TRANSITION– CRAWL BEAR (down field and jog back)

ROUND 7 = 4 REPS OF ABOVE 5 EXERCISES

TRANSITION– SKIP (down field and jog back)**

ROUND 8 = 3 REPS OF ABOVE 5 EXERCISES

TRANSITION- DUCK WALK (down field and jog back)**

ROUND 9 = 2 REPS OF ABOVE 5 EXERCISES

TRANSITION- SIDE SHUFFLE (down field and back)**

ROUND 10 = 1 REPS OF ABOVE 5 EXERCISES

TRANSITION TO FINISH– SPRINT (down field and back)**

**Note: For the sake of time we skipped the last 4 transition moves and went straight into the Exercise Reps for round 8, 9, & 10.