Full Body HIIT

Roll Call: Hop Along, Salsa, Thriller, Nebs, Lake Life, Rapking (Q), Nomad


Feet shoulder width apart, reach to ground and hold

Arm Circles

5 Good Mornings

5 fire hydrants each leg

5 donkey kicks each leg

The Thang

Three rounds of the board: timer at :40 on/:20 rest (we repeat push-ups and lunges a lot!)

  • Push-ups
  • Lunges
  • Bicep curls
  • Hammer curls
  • Push-ups
  • Lunges
  • Tricep Kickbacks
  • Tricep overhead press
  • Push-ups
  • Lunges
  • Narrow squats
  • Wide squats


Shoutout to my college friend who inspires me to stay a fit mom! If you don’t know Liv Parker, she is a Blount County native who is a wife, mom of two, and teacher at William Blount. Can you imagine living that life while also being a professional fighter? That’s where she’s going! She fights live tomorrow night that could be a gateway into UFC.

The real inspiration here is just a few years ago, she was over 330 pounds. All she joined martial arts class for was to lose some weight, but it turned into so much more than that. Now she’s so cut she needs a bandaid and has proven to be a super strong woman, in about every sense.

If you notice an old friend or a co-worker this week who has finished some type of journey recently, be sure to let them know you’ve noticed! Encouraging words go a long way, even if it is for a brief moment.