Frog Pond Friday Backblast
July 6, 2018
Backblast: Payday- Yes there was some running!
July 6, 2018

Post 4th Bus Stop Workout

  • When: 07/05/2018
  • Q: Peyton
  • Pax: Peyton, Socks, Passport, Wimbledon, Ex con, Piece of Cake, Mary Anne (Melissa, fng)

We had a great time at the bus stop this morning with an old school gym class warm up to get our heart rates going and then circuits focusing on abs and arms. We finished with squats to the song Sally.

Abs and Arms


Warm up:


Use the tennis court lines for suicides

Kareoka down and back (1st line)


High Knees down and back (2nd line)


Sprint down and back (3rd line)


Rest and repeat 2 -3 x’s depending on time.


Arms and Abs


Circuit 1

Arm circles front – 30 seconds

Arm circles back – 30 seconds

Burpees – 30 seconds

Hand release push ups – 30 seconds (push up down, lay on belly and push shoulder blades together with arms straight and palms to the floor)

Crunches– 30 seconds

Commandos – drop down to forearm push up and switch 30 sec


Break for 1 minute (10 second rest in between) Rinse and repeat


Circuit 2

Mountain Climbers – 30 seconds

Situps – 30 seconds

Leg raises – 30 seconds

Russian Twists– 30 seconds

Tricep dips – 30 seconds

Heel Touches – 30 Seconds

Leg raises – 30 seconds


Break for 1 minue (10 second rest in between) Rinse and Repeat




Cool down – lap and stretching

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