08/16/2022 - den - Rum and Roller Coasters

BackBlast:

I had 9 amazing ladies join me this morning for a conveyor belt workout. We warmed up with some arm circles and jogging in place while I explained the Indian Run we were starting with. Tuesday was National Rum Day and National Roller Coasters day, so Pax started thinking about what they would want to share when it was their turn to run to the front – their favorite rum drink or their favorite roller coaster. It seems that mojitos were the favorite this morning!

The Thang – for this conveyor belt beatdown, I had 8 cones with exercises listed on them spread out along the concrete island and Pax spread out in groups of 2 at different cones to begin. The timer was set for 45 seconds on, 15 seconds to switch to the next cone. Pax at cone 8 would then run to Cone 1 at the other end of the line. We ran through each round 2 times.

Round 1

Cone 1 (mats) – BGSUs

Cone 2 – jump rope

Cone 3 – sumo squats

Cone 4 (weights) – Y-raises

Cone 5 – curtsy lunges

Cone 6 – kangaroos

Cone 7 – hallelujahs

Cone 8 – hold chair

Round 2

Cone 1 (mats) – reverse crunches

Cone 2 – butt kicks

Cone 3 – figure 4 squats

Cone 4 (weights) – tricep kickbacks

Cone 5 – side lunges

Cone 6 – high knees

Cone 7 – Moroccan Night clubs

Cone 8 – hold plank

After going through each round twice, we had 3 minutes left so we opted to stretch well, circled up for COT and NOR, and then headed out to be awesome the rest of the day! Thanks for coming and sweating with me!