Q- Gamecock, PAX- Glammy, Summertime, Lightning, Danger, Canvas, Bravo, Jolt
Disclaimer- I am not a trained professional- modify as needed and go at your own pace!
The Thang:
Run the Chapel- both squares!
(60 seconds on, 15 off between exercises)
Pushups- plank kicks
Crunches- reverse crunch with leg lift
Fire hydrants up- fire hydrants down
Sumo squats- narrow squat pulse
Overhead press- straight arm drop downs
Run the Chapel- both squares!
Ticktocks- standing crunch with opposite leg
Mountain climbers- bridge with arm press
Forward lunge-backward lunge
Tri kickbacks- biceps curls
Step ups-
Run the Chapel- both squares!
Skaters- forward jacks
Donkey kicks- planks with arm raise
Side hops- forward/backward hops
Russian twists- sit-ups
Straight leg march – Good Mornings
Cool down
Inspiration- Luke 11:13 – so encouraging to hear the promises of the gift of the Holy Spirit! Let us pray for that!
FiA Knoxville 