06/27/2023 - mill - Abs and Arma

BackBlast:

The weather held off, so a perfect day to burn out our abs and arms. We warmed up with some stretches then got to the sets.

Round 1: Arms (2X, 30 Seconds Each Movement – 8 mins)

Zotman Curl R
Kickback R
OH Press R

Rest

Repeat on Left Side

Round 2: Arms (2X, 30 Seconds Each Movement – 6 mins)

Concentration Curl R  

Arnold Press R

Rest

Repeat on Left Side

Round 3: Abs (Repeat 4X, 30 seconds each movement – 8 mins)

Crunches

Toe Touches

Slow Twisting Mountain Climbers

Rest

Round 4: Chest & Back (4X, 30 seconds each – 8 mins)

Chest Press

Chest Fly

Lat Pull Down

Rest

2 min Arm Finisher 

Lateral Raises (25 s)

Lateral Raise Hold (15 s)

Front Raise (25 s)

Front Raise Hold (15 s)

Kickback (25 s)

Kickback Hold (15 s)

2 min Ab Finisher

Hip Dip (25 s)

Plank Hold (15 s)

Swimmers (25 s)

Swimmer Hold (15 s)

In and Outs (25 s)

Hollow Hold (15 s)

We ended with a prayer and names.