03/11/2023 - grove - 7 of Diamonds plus Abs

BackBlast:

It was cold, once again but we muscled our way through it together. We warmed up with some arm circles and other in-place movement to get our bodies warming up. Because PC had to leave early, we got right to this one.

The Thang – 7 of Diamonds was on tap plus some abs to round out the movement. Here were the rounds

1st time around – 7 reps of push ups at each cone; when we got back to our mats, we did 20 cross leg crunch sets

2nd time – 14 reps of step-ups sets; back at mats we did 20 flutter kick sets

3rd time – 21 reps of OH press (we carried our weights with us); back at mats we did 20 reverse crunches

4th time – 28 reps of squats (we did a different squat at each cone – narrow, sumo, regular, plie); back at mats we did 20 LBCs

5th time – 21 reps of alternating front raises (we carried our weights); back at mats we did 20 Russian twists

6th time – 14 reps of curtsy lunge sets; back at mats we did 20 side crunch sets

7th time – 7 reps of shoulder tap sets; back at mats 20 BGSUs

This was a great calorie burn and kept us moving with about 1.5 miles too.