BLAKENEY BURN BACKBLAST!!
December 15, 2017
Frog Pond Friday Tabata BackBlast
December 15, 2017

Is everybody warm?

  • When: 12/15/2017
  • Q: Tech
  • Pax: Colonel, Robot, Diver

Three awesome ladies braved the cold with me this morning.  I did keep checking, and everyone was staying warm with this workout. THANK YOU FOR COMING!

Warm-up:  High Knees, Arm Circles, Torso Twists,  Cotton Pickers,  Kicks with toe touches, <1-20 birthday burpees>

We did a 1 minute Tabata… First exercise for 45 seconds, then a harder exercise for 15 seconds (15 seconds rest).   We also celebrated Robot’s Dad’s birthday — 69 Burpees which were spread throughout the workout.  The last cycle was a “you pick it”.  Great job everyone!  SERENITY NOW has been our on-going prayer for everyone during this busy holiday season.

  1. Squat Jumps – hold with pulses
  2. Push ups – alternate Dry docks
  3. Rosalitas – Scissors
  4. Plank – Shoulder Touches

<21-40 birthday burpees>

  1. Alternating Lunge – Plyo lunges
  2. Inch worm – Mountain climbers
  3. Hello Dolly – flutter kicks
  4. Elbow plank – add Knee dip

<41-60 birthday burpees>

  1. Sumo squats – hold w/toe touches
  2. Plank – Plank Jacks
  3. Crunches – Sit Ups
  4. Jumping Jacks – Star Jumps

Last 9 Burpees – Everyone

  1. Russian Twists – Hold Boat (Colonel’s pick)
  2. Glute Bridge – Hold bridge (Robot’s pick)
  3. Monkey Humpers – Pulses (Diver’s pick)

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