Cardio-
1. Shuffles
2. Skater to 1 legged burpee
3. Cross jacks
4. Beast cross-over plank cross-over
5. Skaters
6. Side lunge to elbow to opp knee
7. Pendulum lunge hops
8. Heisman’s
9. Push up knee knee pop squat
10. Wacky jacks
Run long lap
Strength –
1. Cc skier to lunge hop
2. Close grip chest press to bent arm lat raise
3. Alternating squat touch
4. Cross arm flies
5. Squat, squat jump
6. 2 upright rows, 2 shoulder press
7. Squat hacky jack
8. 2 rows, 2 kickbacks
9. Squat jack
10. Boat 2 curls, feet down boat 2 curLs
Run long lap
Balance/strength work-
1. Squat hacky sack – squat dead lift
2. Switch leg
3. Weighted airplane to knee lift
4. Switch legs
5. Superman – push up
6. Hand release push up with 4 mountain climber toe touches
7. Airplane row, kickback, knee lift
8. Other leg
9. Banana rolls
10. Sit ups with cross punches
Run long lap
“Having dessert doesn’t make you a cheater unless you are eating it in the bed, naked with someone else’s spouse.” – Chalene Johnson
If we have learned anything from 2020-Life is short – eat the cake.
FiA Knoxville 