Roll Call: Shiplap, Rapking, Cinderella, Fromage, Yankee, Shack (FNG), Jet (FNG), Dorothy, Tiger (2.0), Package
Warm-up
- 10 Scissor Cuts
- 10 Cross-overs
- 10 Good Mornings
- 10 Calf Raises
- 10 Leg Swings (5 each leg)
- Lap around the park (gotta see those beautiful Christmas lights!)
The Thang
We used hand weights anywhere between 1-3 pounds. The key to this workout was to never abandon your weights, even during jumping jacks or rests!
Three sets of each exercise was completed, which included jumping jacks in between each exercise to keep us warm.
The exercises were :40 on and :20 rest (3 rounds each). The jumping jacks were 1:00 with :30 rest to give us time to go over the proper demonstration for the next exercise.
For example, do 3 sets (:40 on/:20 rest) of the first exercise, then 1:00 jumping jacks, then :30 rest, then move on to the next exercise for 3 sets, then 1:00 jumping jacks, :30, and so forth. I used the Seconds app for a custom timer to help.
Exercises:
- Dip to uppercut punch
- Arm circles
- Curtsy lunge with curls
- Front raise
- Sumo squat with punches
- Side raise
- Backward lunge, shoulder press
Inspiration
“Change is the end result of all true learning.” -Leo Buscaglia
Be open to change. And even though change can sometimes be stressful, be thankful to see it as an opportunity of growth.
-Rapking
FiA Knoxville 