July 23, 2020 The Chapel

Canvas’s First Q

Females in Action (FiA) is a peer-led, zero-cost non-profit workout group. FiA makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the haphazardness of the premises upon which workouts are conducted. The women who lead FiA workouts are not paid to do so and no representations of any kind are made by FiA about their skill level. The premises upon which FiA workouts are conducted are not owned or maintained by FiA. FiA makes no representations of any kind regarding their safety. Although FiA workouts vary widely in intensity, all the workouts tend to be fairly rigorous and are occasionally undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an FiA workout. Participants are assumed to have made their own reasonable decision as to whether they should so participate. FiA disclaims any and all responsibility for any individual’s decision to participate in an FiA workout. By participating in an FiA workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by FiA on its own behalf and on the behalf and for the benefit of any person leading an FiA workout and/or otherwise acting for the benefit of FiA.

Warm Up

Small Arm Circles Forward (30 Seconds)

Small Arm Circles Backward (30 Seconds)

Large Arm Circles Forward (30 Seconds)

Large Arm Circles Backward (30 Seconds)

Push the Sky (30 Seconds)

High Knees (30 Seconds)

Butt Kickers (30 Seconds)

Lap Around Square

Workout

Each exercise begins on one side of the Chapel, traveling to the other. The next exercise goes back, returning you to your original spot and your mat. Repeat 3x

Inch Worm over

Crab Crawl back

10 No-Hand Get-Ups on your mat (modify 10 deep squats)

Spiderman Crawl over

Bear Crawl back

10 No-Hand Get-Ups on your mat (modify 10 deep squats)

Run Around Square

Deep-Squat Side-shuffle (R) over

Deep-Squat Side-shuffle (L) back

10 No-Hand Get-Ups on your mat (modify 10 deep squats)

Run Around Square

Bunny Hops over

Alternating Side Squats back

10 No-Hand Get-Ups on your mat (modify 10 deep squats)

Run Around Square

Repeat 3/4X

Core/Abs

Flutter Kicks X10 in cadence

_________________________ (call out someone for an idea) X10 in cadence

_________________________ (call out someone for an idea) X10 in cadence

Stretch!!!