When: September 24, 2019
Q: Glammy
Pax: Summertime, Diesel, Nomad, Ranger, Memaw, Broadway, Hawkeye, Wildlife, Mentor, Astro, Gamecock, and Bravo.
Disclaimer: I am not a trained professional.
Stretch/Warm-up
Run/walk lap
The Thang:
Tabata workout- 40 seconds of work/ 15 seconds of rest- (during 15 seconds of rest, can either get water or keep heart rate up by doing high knees or jumping jacks.
12 exercises, repeat cycle 3 times
- Sumo squats with dumbbell
- Pushups ( any kind, your choice)
- Sit-ups
- Side lunges with weights
- Bent over rows with back swing
- Ab floater
- One-legged dumbbell raise (right side)
- One-legged dumbbell raise (left side)
- Dumbbell curls
- 40 second plank
- Back lunges with curls (right side)
- Back lunges with curls (left side)
Repeat 3 times
Walk/run lap
Glutes:
Fire Hydrants x 40 seconds on each side
Kick backs x 40 seconds on each side
Bridges x 40 seconds (for more of a challenge, add weight)
Repeat
Stretch/Inspiration
Matthew 11:28-30 Then Jesus said, ” Come to me all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is light.”
Worrying is only human, yet it can become an energy sapper if you don’t take your concerns to Jesus daily. We often think we can fix or solve our problems on our own, but Jesus wants us to give our worries and stresses to Him. Pour out all the anxious thoughts in your mind, unburden your heart of all that is troubling you and let God have them, and in turn, give you His peace.
Name-o-rama
FiA Knoxville 