When: Decemeber 28, 2019 Saturday
Pax of 6 total: Q-Glammy
Summertime, Ranger, Snapshot, McQueen, Mama Mia
DISCLAIMER: I am not a trained professional.
STRETCH/WARM-UP: Deadlifts with NO weights
Take a lap
The Thing:
Split into small groups.
Have fun, but remember this is YOUR workout, so make the MOST of it!
Remember to modify if you need to.
7 Different “stations”
20 reps of each exercise (unless specified, some are split into 10 on each side).
We will do each station for a total of 5 minutes. If/when you get done with the station, and there is time remaining, just repeat it until 5 minutes is up.
-Jump Squats (or regular squats if not able to do jump squats)
-Dumbbell raises
-Russian Twists
-Butt Kicks
Lap
-Plie lunges (or walking lunges)
-Dumbbell Curls
-Jack Knifes
-Jump Rope (pretend)
Lap
-Single leg Deadlift ( x 10 each leg)
-Single leg pulses ( x 10 each leg)
-Side lunge ( x 10 each side)
-Calf Raises ( x 20)
Lap
-Hammer Curls
-Over Head Press
-Bent Over Rows
-Back Swings
Lap
-Bridges (regular)
-Bridges (pulse)
-Fire Hydrants
-Donkey Kicks
Lap
-Sumo Squats
-Tricep Pushups
-Lying Leg Raises
-Jumping Jacks
Lap
-Squat Press
-Wide Laterial Raises (Pretend you are driving a HUGE steering wheel)
-Regular Crunches or Sit-ups
-Skaters
Lap
Stretch/Cool down
INSPIRATION:
No matter what this past year has been for you, good or bad, our Creator makes ALL things new.
2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory tat far outweighs them all.
God continually makes us new. Every moment of every day brings a fresh beginning. No matter how you plan out how you think your day will go, or even if you are one of those that sit down for the new year coming up and plan some dreams and goals for yourself, God directs everything. When we think we have everything planned out, we get up in the mornings and start about our day, and it seems everything goes wrong and all you want is to go back to bed and have a “re-do,” but in reality you can’t, with God, we get that every single day. Remember that going into this New Year.
FiA Knoxville 