The PAX: Christy, Larissa, Aly
QIC: Aly (bad knees have Aly acting as "coach" with her stopwatch)
The THANG:
Stretch
Run through parking lot to 4 square
Circuit: 30 sec sumo squats, 30 sec plank hand taps, 30 sec imperial stormtroopers, 15 sec push ups, 30 sec square jumps, 30 sec plank jacks, skip to end of basketball courts and back, 1 min plank (3x)
Mosey back to parking lot: 30 sec walking lunges, 30 sec high knees, 30 sec butt kicks, 30 sec right grapevine, 30 sec left grapevine
Abs: 5 Homer to Marge, 20 scissors, 20 horizontal scissors, 20 squirms
Pray
Friday, October 19, 2012
Wednesday, October 17, 2012
Backblast 2012 October 17
The PAX: Lisa, Jenn, Larissa, Aly, Karin
QIC: Karin
The THANG:
Warm Up: 25 jumping jacks, 20 air squats, 10 push ups, 20 plank jacks, 20 mountain climbers
Indian Run: down to parkway and up buss road to guard rails
With Bricks: walking lunges to playground, 10 push ups, 30 squats with shoulder press, 20 planks with arm swings, 20 shadow box with dumbbells, 20 jumping jacks with lateral raises, platypus walk with bricks overhead, 15 shoulder shapers, 20 calf raises with brick press, 20 calf raises with brick press with toes facing out, 10 jump squats, 1 min plank, 20 pile squat with tricep curls, 20 lunges with arm swing, 20 bent-over row, 10 pushups, platypus walk, 16 cross over lunges, 10 crab dips, 10 jumping lunges, 30 pile squat with concentration curl, 10 plank rows, platypus walk, 15 shoulder shapers, 20 sec jog in place with bricks out front, 20 jumping jacks with shoulder press, 1 min plank
Indian Run: return bricks, then run back for abs
Abs/Back: 10 right side plank with shoulder raises, 10 left side plank with shoulder raises, 1 min bicycle crunches, 30 basket twists, 10 supermans
QIC: Karin
The THANG:
Warm Up: 25 jumping jacks, 20 air squats, 10 push ups, 20 plank jacks, 20 mountain climbers
Indian Run: down to parkway and up buss road to guard rails
With Bricks: walking lunges to playground, 10 push ups, 30 squats with shoulder press, 20 planks with arm swings, 20 shadow box with dumbbells, 20 jumping jacks with lateral raises, platypus walk with bricks overhead, 15 shoulder shapers, 20 calf raises with brick press, 20 calf raises with brick press with toes facing out, 10 jump squats, 1 min plank, 20 pile squat with tricep curls, 20 lunges with arm swing, 20 bent-over row, 10 pushups, platypus walk, 16 cross over lunges, 10 crab dips, 10 jumping lunges, 30 pile squat with concentration curl, 10 plank rows, platypus walk, 15 shoulder shapers, 20 sec jog in place with bricks out front, 20 jumping jacks with shoulder press, 1 min plank
Indian Run: return bricks, then run back for abs
Abs/Back: 10 right side plank with shoulder raises, 10 left side plank with shoulder raises, 1 min bicycle crunches, 30 basket twists, 10 supermans
Monday, October 15, 2012
Backblast 2012 October 15
The PAX: Jenn, Katie, Aly, Larissa
QIC: Larissa
The THANG:
Warm up: 25 jumping jacks, 25 crossover jacks, 30 tight core rotations, 12 slow motion mountain climbers
Mosey to 4 square
Circuit: 30 sec burpees, 1 min crunches, 1 min squats, 1 min plank knee tucks, 1 min Russian twists, 1 min skater lunges (3X)
Mosey to wall
1 min wall sit, 30 sec wall sit with right leg raised, 30 sec wall sit with left leg raised
Mosey to parking lot
Abs: 1 min plank, 1 min right side plank, 1 min left side plank, 1 min bicycle, 1 min superman
Stretch
Pray
QIC: Larissa
The THANG:
Warm up: 25 jumping jacks, 25 crossover jacks, 30 tight core rotations, 12 slow motion mountain climbers
Mosey to 4 square
Circuit: 30 sec burpees, 1 min crunches, 1 min squats, 1 min plank knee tucks, 1 min Russian twists, 1 min skater lunges (3X)
Mosey to wall
1 min wall sit, 30 sec wall sit with right leg raised, 30 sec wall sit with left leg raised
Mosey to parking lot
Abs: 1 min plank, 1 min right side plank, 1 min left side plank, 1 min bicycle, 1 min superman
Stretch
Pray
Friday, October 12, 2012
Backblast 2012 Oct 12
A chatty group came out this morning for a downpainment on the day.
The PAX: Jenn, Lauren, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Stretch: up, forward fold, spine warm ups, up, right, up, left Repeato
Mosey to upper parking lot
Warm up: 25 jacks, 15 squats, 10 push ups Repeato
Mosey to 4 square
Circuit: 20 crab dips, 20 sumo squats, 20 plank hand taps, 20 imperial stormtroopers, 20 abs in-n-out, 20 plyometric jumps, 10 push ups Repeato
Mosey to playground
Playground circuit: 20 dips, 20 pullups, burpees Repeato
Mosey back to 4 square
30 sec down dog, 30 sec down dog with right leg up, 30 sec down dog with left leg up
30 sec plank, 30 sec right plank, 30 sec plank, 30 sec left plank
Mosey to parking lot
Abs: 25 crunches on all fours w back leg lift, 3 Homer to Marge, 25 squirms, 25 dead cockroaches, 1 min plank
Pray
You girls are awesome, nice, kind, fun, and encouraging! Thanks for showing up, chatting, and keeping it real. I love these workouts! -Aly
The PAX: Jenn, Lauren, Lisa, Larissa, Aly
QIC: Aly
The THANG:
Stretch: up, forward fold, spine warm ups, up, right, up, left Repeato
Mosey to upper parking lot
Warm up: 25 jacks, 15 squats, 10 push ups Repeato
Mosey to 4 square
Circuit: 20 crab dips, 20 sumo squats, 20 plank hand taps, 20 imperial stormtroopers, 20 abs in-n-out, 20 plyometric jumps, 10 push ups Repeato
Mosey to playground
Playground circuit: 20 dips, 20 pullups, burpees Repeato
Mosey back to 4 square
30 sec down dog, 30 sec down dog with right leg up, 30 sec down dog with left leg up
30 sec plank, 30 sec right plank, 30 sec plank, 30 sec left plank
Mosey to parking lot
Abs: 25 crunches on all fours w back leg lift, 3 Homer to Marge, 25 squirms, 25 dead cockroaches, 1 min plank
Pray
You girls are awesome, nice, kind, fun, and encouraging! Thanks for showing up, chatting, and keeping it real. I love these workouts! -Aly
Wednesday, October 10, 2012
Backblast 2012 Oct 10
The PAX: Lisa, Karin, Larissa, Aly, Lindsey
QIC: Lindsey
The THANG:
Warm Up: 25 jumping jacks, 10 push ups, 25 Peter Parkers
Mosey through parking lot to 4-square
30 sec high knees, 30 sec air squats, 30 sec Imperial Stormtroopers, 30 sec flutter, 30 sec jumping jacks Repeato
Mosey to bball courts
Walking lunges, walking side lunges each side, walking lunges
Mosey to guard rail
15 dips, 10 push ups. 15 dips, 10 push ups Repeato
Mosey to light at corner
10 long jumps
Plank clock with push ups, Peter Parkers, plank hold, Parker Peters
Mosey back to parking lot
Abs: 5 Homer to Marge, 30 little baby crunches, right side plank, left side plank, 1 min plank
QIC: Lindsey
The THANG:
Warm Up: 25 jumping jacks, 10 push ups, 25 Peter Parkers
Mosey through parking lot to 4-square
30 sec high knees, 30 sec air squats, 30 sec Imperial Stormtroopers, 30 sec flutter, 30 sec jumping jacks Repeato
Mosey to bball courts
Walking lunges, walking side lunges each side, walking lunges
Mosey to guard rail
15 dips, 10 push ups. 15 dips, 10 push ups Repeato
Mosey to light at corner
10 long jumps
Plank clock with push ups, Peter Parkers, plank hold, Parker Peters
Mosey back to parking lot
Abs: 5 Homer to Marge, 30 little baby crunches, right side plank, left side plank, 1 min plank
Monday, October 8, 2012
Backblast 2012 Oct 8
7 PAX laced up on this coldest morning yet for another good workout.
The PAX: Karin, Holly, Jenn, Larissa, Christy, Aly, Lisa
QIC: Lisa
The THANG:
Warm Up: 20 jacks, 20 push ups, 20 Imperial Stormtroopers
Jog to 4 square
20 sumo squats, 20 crab dips, 20 mountain climbers, 20 calf lifts, 30 sec plank hold. Repeato
Ladder: 3 to 1 air squats, run length of basketball courts, 1 to 3 triange push ups
Playground arm circuit: 20 dips, 20 pull ups, 20 sec burpees. Repeato
Push ups on curb
High knees to end of basketball courts
Jog to parking lot
Abs: 20 ab twists, 20 in and outs, 10 Homer to Marge, 20 sec side plank reach through left, 20 sec side plank reach through right. Repeato
Stretch legs and arms
Pray
The PAX: Karin, Holly, Jenn, Larissa, Christy, Aly, Lisa
QIC: Lisa
The THANG:
Warm Up: 20 jacks, 20 push ups, 20 Imperial Stormtroopers
Jog to 4 square
20 sumo squats, 20 crab dips, 20 mountain climbers, 20 calf lifts, 30 sec plank hold. Repeato
Ladder: 3 to 1 air squats, run length of basketball courts, 1 to 3 triange push ups
Playground arm circuit: 20 dips, 20 pull ups, 20 sec burpees. Repeato
Push ups on curb
High knees to end of basketball courts
Jog to parking lot
Abs: 20 ab twists, 20 in and outs, 10 Homer to Marge, 20 sec side plank reach through left, 20 sec side plank reach through right. Repeato
Stretch legs and arms
Pray
Friday, October 5, 2012
Backblast 2012 Oct 5
Six faithful PAX came out for Female Fitness Friends and Faith this morning.
The PAX: Karin, Katie, Lisa, Larissa, Christy, Aly
QIC: Aly
The THANG:
Mosey to 4 square
Warm up: 25 jacks, 25 Apollo Onos, 25 Imperial Stormtroopers, 25 Peter Parkers
High knees to curb, 10 push ups
Butt kicks to 1st court, 20 sumo squats w kick
Bunny hops to curb, 30 sec right plank, 30 sec left plank
Walking lunges to 2nd court, 20 plank jacks
High knees to curb, 20 crab dips
Butt kicks to 3rd court, 10 downward dog push ups
Bunny hops to curb, 20 hovering sit ups
Walking lunges to 4th court, wide leg forward fold, left , right
Playground circuit: 20 pullups, burpees, 20 dips. Repeato
Guard rail: 10 push ups, 10 dips. Repeato
Mosey to wall for 1 minute chair sit, forward fold x2
Mosey to parking lot for abs: 20 crunch on all fours w back leg lift, 50 bicycles, 5 Homer to Marge, 1 min plank
No prayer (sorry!). I'm saying a special prayer for all of you and your families today. Have a great weekend!! -Aly
The PAX: Karin, Katie, Lisa, Larissa, Christy, Aly
QIC: Aly
The THANG:
Mosey to 4 square
Warm up: 25 jacks, 25 Apollo Onos, 25 Imperial Stormtroopers, 25 Peter Parkers
High knees to curb, 10 push ups
Butt kicks to 1st court, 20 sumo squats w kick
Bunny hops to curb, 30 sec right plank, 30 sec left plank
Walking lunges to 2nd court, 20 plank jacks
High knees to curb, 20 crab dips
Butt kicks to 3rd court, 10 downward dog push ups
Bunny hops to curb, 20 hovering sit ups
Walking lunges to 4th court, wide leg forward fold, left , right
Playground circuit: 20 pullups, burpees, 20 dips. Repeato
Guard rail: 10 push ups, 10 dips. Repeato
Mosey to wall for 1 minute chair sit, forward fold x2
Mosey to parking lot for abs: 20 crunch on all fours w back leg lift, 50 bicycles, 5 Homer to Marge, 1 min plank
No prayer (sorry!). I'm saying a special prayer for all of you and your families today. Have a great weekend!! -Aly
Wednesday, October 3, 2012
Backblast 2012 Oct 3
The PAX: Karin, Katie, Lisa, Jenn, Jennifer, Larissa, Holly, Aly
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 30 windmills, 20 air squats, 30 sec jump rope
Jog down and around on Highland Creek Pwky up to top of elementary school parking lot
Leg Set: Walking lunges with train run, 20 sumo squats with kick, 20 side lunges, high knee jog to corner, butt kick jog to end, 30 sec cross leg squat, 30 air squats, high skip jog to upper parking lot, 30 sec pile squats, 10 front leg kick and back leg kick, karaoke jog to end, calf raises, 10 side round off kicks on each side
Arm/Ab Set:
Jog to 4 square
30 sec boxer on left, 10 pushups, 10 dips, 30 sec boxer on right
Jog to other side of bball courts
30 sec boxer on left, 15 hovering sit ups, 30 sec boxer on right
Jog to guardrail
10 push ups, 10 dips Repeato
Jog back to edge of bball courts
20 basket twists, 15 hovering sit ups, 15 shoulder push ups
Jog to wall for 40 second wall sit x 2
Jog back to parking lot
Abs: 10x each side rotate legs from side to side straight over body, 1 min bicycle crunches, 90 sec plank, 20 low criss crosses, 30 sec hold on each side with one leg and one arm up
Awesome workout, Karin!!
QIC: Karin
The THANG:
Warm up: 25 jacks, 10 push ups, 20 plank jacks, 20 mtn climbers, 30 windmills, 20 air squats, 30 sec jump rope
Jog down and around on Highland Creek Pwky up to top of elementary school parking lot
Leg Set: Walking lunges with train run, 20 sumo squats with kick, 20 side lunges, high knee jog to corner, butt kick jog to end, 30 sec cross leg squat, 30 air squats, high skip jog to upper parking lot, 30 sec pile squats, 10 front leg kick and back leg kick, karaoke jog to end, calf raises, 10 side round off kicks on each side
Arm/Ab Set:
Jog to 4 square
30 sec boxer on left, 10 pushups, 10 dips, 30 sec boxer on right
Jog to other side of bball courts
30 sec boxer on left, 15 hovering sit ups, 30 sec boxer on right
Jog to guardrail
10 push ups, 10 dips Repeato
Jog back to edge of bball courts
20 basket twists, 15 hovering sit ups, 15 shoulder push ups
Jog to wall for 40 second wall sit x 2
Jog back to parking lot
Abs: 10x each side rotate legs from side to side straight over body, 1 min bicycle crunches, 90 sec plank, 20 low criss crosses, 30 sec hold on each side with one leg and one arm up
Awesome workout, Karin!!
Monday, October 1, 2012
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