Batcave Preblast 6/15
June 14, 2018
Duck Duck Goose
June 14, 2018

Genesis Backblast – Building 10s

  • When: 06/14/2018
  • Q: Native
  • Pax: Half n Half, Georgia Peach, Lavender, Spirit Fingers, Sweet, Duece, Diva and Native

8 PAX showed up at Genesis for a hot and steamy workout.  Wow, it’s getting hot again.  Here is what we did:

Warm Up – 10 Windmills IC, 10 Jumping Jacks IC, 10 Cotton Pickers IC and a lap around the green

The Thang

Started out with building 10s through the parking lot, after each set you run back to the start, kind of like suicides

10 lunges

10 lunges, 10 broad jumps

10 lunges, 10 broad jumps, 10 inch worms

10 lunges, 10 broad jumps, 10 inch worms, 10 alligator pushups

10 lunges, 10 broad jumps, 10 inch worms, 10 alligator pushups, 10 burpee broad jumps

10 lunges, 10 broad jumps, 10 inch worms, 10 alligator pushups, 10 burpee broad jumps, 10 high skips

 

Next, we each grabbed a partner for some rounds of bicycles and pushups.

partner 1- one bicycle; partner 2- one pushup… then rotate, partner 1- one pushup; partner 2- one bicycle.

partner 1- two bicycles; partner 2- two pushups…. rotate, partner 1- two pushups; partner 2- two bicycles

We repeated sequence adding one rep to each exercise each time, working our way to 14 (it adds up to 105 reps of each exercise).

 

45 sec. cardio move / 15 sec. Plank hold

  1. Mountain Climbers / Plank
  2. Tricep Jacks (do a Plank Jack, then a Tricep Push Up. Repeat.) / Plank
  3. Wide Catcher Hop (from Plank, hop up to wide low Squat) / Plank
  4. Donkey Kicks / Plank
  5. Windshield Wiper (from Plank one leg swings up and over to other side then other leg follows, back and forth like windshield wipers) / Plank

Abs

We did one minute each of Heels to Heaven, WWII sit ups and Russian Twists

Moleskin:  I am so impressed that our new ladies came out today after a Sweet workout on Monday and a Lavender butt kicking Tuesday.  So that middle workout with the pushups and bicycles was a lot harder than it looked on paper!  I still don’t really know what an alligator push up is, but we all did our own version. We talked about the Social near the end of June, see the details on our Facebook page.  Loved working out with you guys! – Native

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