02/08/2021 - mill - 7 Wonders of Pilgrim

BackBlast:

Welcome to the 7 Wonders of Pilgrim! Since we cannot travel like we have been able to, and I still want to travel, we took a tour of the Seven Stations of Exercise!

Warm up – arm circles, Michael Phelps, Through the Tunnels in cadence and twist those hips (which Patience really enjoyed!)

Seven Stations with 3 exercises at each. We each picked a station to start at and worked our way “around the 7 wonders”. Everyone made it through all 21 exercises and several started over on their journeys as time allowed.

Station 1: Back

Reverse Flyes – 15

Lawn Mowers – 10 per side

Upright Rows – 15

Station 2: Biceps

Hammer Curls – 15

Curls with bands – 15

In and Out curls – 10 each way

Station 3: Triceps

Overhead tricep extension – 15

Dips on the curb – 15

Straight arm pressback with bands – 15

Station 4: Chest

Chest press – 15

Shoulder taps – 15

Merkins – 15

Station 5: Shoulders

Front to lateral sweep – 12 each way

Arnold press – 15

Rotator pull aparts – 15

Station 6: Core

Ball roll outs – 15

Crunches on the ball – 15

JLo’s – 15 per side

Station 7: Legs

Goblet Squat – 15

Hamstring curls with ball – 15

Ball slams – 15

We ended with the Circle of Trust, prayer, Name-A-Rama and picture