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!!