FiA workout-
Run lap for warm up and stretch
Legs – (20 seconds each)- 5 mins work
Reverse lunge
Lunge hops jump feet together in middle
Lunge hops
Rest
Squat
Squat jumps
Squat pulse jumps
Rest
Single leg dead lift – all same side for 3
Airplane with knee tuck
Pulse leg extensions in airplane
Rest
Same as above switch legs
1 minute rest
Cardio –
Shuffles
Run Forward and backward
Bear crawls forward and backward
Rest
Elbows to opposite knees -steam rollers
High knees
Standing mountain climbers
Rest
Small cross country skiers
Cross country skiers with arms
Lunge hops
Rest
Jacks
Squat jacks
Star jumps
Rest – 1 min
Core work – 5 mins
Push up walk around mat – 1 push up in each corner
Wide leg mountain climbers
Plank walks – up downs
Rest
Sit up punches
In and outs
Boat hold
Rest
Push up punches
Plank reverse walk- knee knee foot foot
Plank jacks
Rest
Reverse crunch
Leg drops
Heels up
Partner work-
One runs- one does weights
4 mins each –
Squat curl press
1 minute rest
Renegade rows
1 minute rest
Dead lift to upright row
1 minute rest
Dips/tricep extensions
1 minute rest
Reverse lunge with Alternating front arm raises
Finisher – Each 20 seconds – 2 rounds
Shuffles
Run Forward and backward
Bear crawls forward and backward
Mobility stretching
FiA Knoxville 