Disclaimer – I am not a professional. Modify as needed.
Warm up – run and dynamic stretching
The Thang: Each Bieber song contains a different mini workout (alternating between cardio and strength.
Cardio – 10 of each (Intentions – 3:33)
Shuffles, Squat Jumps, Hiccups, Run/Walk and repeat
Lower Body – 10 of each (Friends 3:09)
DB Swings, Goblet Squats, Narrow Squats, Goddess Squats Squat alternating Oblique Knee Lifts
Cardio – Forever (3:39)
Run/Walk Down 10 curb taps; repeat
Lower Body – 10 each side – What Do You Mean? (3:26)
Pendulum Lunge, Side lunge with leg raise, lunge kicks, lunge pulses, lunge pulse hops
Cardio – Beauty and the Beat 3:48
Skip Down, Walk/Jog back
Upper Body (10 Each) Love Yourself (3:53)
Upright Rows, Shoulder Press, Flies, Kickbacks, Rows
Cardio – 10 each side (I Don’t Care 3:48)
High Knees, Mountain Climbers, Jacks, Wide Leg Climbers, Run/Walk
Upper Body – (Boyfriend 2:51)
5 inchworms to 3 push ups, 5 crab walks forward – 5 dips crab walk back 5 dips
Cardio – All Around the World 4:05
Run/Walk – 10 squats or squat jumps
Core – 10 each
Weighted tick tocks, weighted airplane crunch, vsit, hollow rocks
Stretch & Inspiration –
Find something that keeps you grounded but also keeps your eyes on God (examples: sunrise, sunset, doughnuts, FiA sisters)
FiA Knoxville 