11/02/2022 - amazon - Time BOMB!
AO: Amazon
When: 11/02/2022
QIC: Ghost Rider
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Sentinel, Rapid, Hammer, Taquito, Ghost Rider
BackBlast:
This workout is compliments of Hampton Roads created by Papyrus.
Warm up
- 10 Jumping Jacks IC
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- Mosey to the field
The THANG!
| Legs 1 minute wall sit 45 second squats 30 seconds alternating lunges 15 second jump squats 30 second alternating lunges 45 seconds squats 1 minute wall sit 30 seconds Transition |
Cardio 1 minute skaters 45 seconds plank jacks 30 seconds jumping lunges 15 seconds burpees 30 seconds jumping lunges 45 seconds plank jacks 1 minute skaters 30 seconds transition |
| Arms 1 minute overhead press 45 seconds bicep curls 30 seconds OH tricep ext 15 seconds front raise 30 seconds OH tricep ext45 seconds bicep curls 1 minute overhead press 30 seconds Transition |
Cardio 1 minute skaters 45 seconds plank jacks 30 seconds jumping lunges 15 seconds burpees 30 seconds jumping lunges 45 seconds plank jacks 1 minute skaters 30 seconds transition |
| Abs 1 minute plank 45 seconds sit-ups 30 seconds side plank right 15 seconds V sit 30 seconds side plank left 45 seconds sit-ups 1 minute plank 30 seconds Transition |
Cardio 1 minute skaters 45 seconds plank jacks 30 seconds jumping lunges 15 seconds burpees 30 seconds jumping lunges 45 seconds plank jacks 1 minute skaters 30 seconds transition |
| Glutes/Butt 1 minute angry donkey kick 45 seconds fire hydrant R side 30 seconds narwhals right side 15 seconds glute bridge hold 30 seconds narwhals left side 45 seconds fire hydrants L side 1 minute angry donkey kick30 seconds Transition |
Cardio 1 minute skaters 45 seconds plank jacks 30 seconds jumping lunges 15 seconds burpees 30 seconds jumping lunges 45 seconds plank jacks 1 minute skaters D.O.N.E. |