Set 1: Run through Set, Take Lap, Repeat
30 Seconds Fast Feet
20 Squat, Lunge, Tuck Combo (10 each leg)
20 Mountain Climber Cadence (1, 2, 3 – 1; 1, 2, 3 – 2)
20 Pike Push Ups
20 Dolphin Tricep Push Ups
20 Total Body Crunches
20 Jumps Side to Side
20 Curtsy Lunges to Oblique Twist
10/10/10/10 Right Leg Then Left Leg (Flexed Foot Bicycle, Pointed Toe Reverse Bicycle, Flexed Foot Stir the Pot, Point Toe Reverse Stir the Pot)
Lap Between each Set
Set 2: Run through Set, Take Lap, Repeat
40 Seconds Each– Jumping Jacks, Knee to Opp Elbow, Reverse Plank, Dead Bugs (Reverse Bird Dogs)
Set 3: Run through Set, Take Lap, Repeat
45 Seconds Each – Plank, Wall Sit, Dead Lifts
Set 4: Run through Set, Take Lap, Repeat
60 Seconds Each – Bridge/Leg Lifts, Reverse Mountain Climber, Box Cutters
Speed Walk Long Lap before stretching to end.
Our Inspiration was “What 20 will you pursue in 2020?” You could make it a singular – I’m going to Q 20 times in 2020 or I’m going to exercise 20 days in each month of 2020. You could break it down into quadrants – Physical, Spiritual, Relational, Professional, Just for Fun and make 4 goals in each. You could choose 1 new thing each month =12 and have 8 other goals. When you reach for something, you will at least hit some or all, but when you reach for nothing, you will hit it every time! SMART – Specific, Measurable, Achievable, Realistic, Timely Sometimes we need a Reset in the midst of survival and 2020 gives us a chance to Reset on this new day in a new decade in a new year! Make it a great day!
FiA Knoxville 