09/09/2021 - rosewater - The Spider-man Workout (rerun, for the 3rd time)

BackBlast:

Since I spent the majority of the 3 day weekend at DragonCon, I dusted off one of my favorite workouts – The Spider-man workout set to the soundtrack from the movie “Into The Spider-verse.” In this workout, all the exercises were combo moves in which we used both arms and legs at the same time. We did 5 exercises in a group and in between we did some kind of cardio.

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

 

Run lap

 

Combo Moves – 45 on, 15 off

Plank with toe touches then mountain climber = 1

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

Pass weight around head (while holding squat)

Pass weight around waist (while holding squat)

Pass weight between legs while in squat position – figure 8

 

50 opposite jacks (arms down when legs out)

 

Combo Moves – 45 on, 15 off

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

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

Hold weight at chest – squat – tap left toe back, tap right toe back, hop = 1

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

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

 

50 LBCs

 

Combo Moves – 45 on, 15 off

Hi-Lo punches – pulse squats – right

Hi-Lo punches – pulse squats – right

TurboKickBoxing “twist” – right

TurboKickBoxing “twist” – left

Bob Bob Cross Punch – left right alternating

 

50 seal jacks – arms to side then arms to front

 

Combo Moves – 45 on, 15 off

Kettlebell swing

Bird Dogs – alternating

Jane Fonda (RIGHT) with right arm and weight extended

Jane Fonda (LEFT) with left arm and weight extended

Skaters –  alternate side

 

3 burpees

 

Cool Down & stretch

The songs in the Into The Spider-verse soundtrack all have to do with being brave. I told how my son has gone from being super anxious and scared of everything to a LOT more confident in the past several years.

Philippians 4:6 – Don’t fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God’s wholeness, everything coming together for good, will come and settle you down. It’s wonderful what happens when Christ displaces worry at the center of your life.

I don’t know what might be worrying you today, but I encourage you to shape your worries into prayers and settle down today instead of worrying.