8/5/2020 at the Valley
Roll Call: Canary, Canvas (Q), Star Lord, Super Woman, Mentor, Trek, Dig, Rogue, Summertime, Canyon, Smiley, and Nibs – STRONG SISTERS!
Warm-Ups: Run around the lot, Arm circles, Leg kicks, Hip rotations
There are 2 circuits, each with 4 moves. Do each move for one minute before moving right into the next move. Run parking lot after each round. Complete each circuit 3 times before moving on to the next circuit.
CIRCUIT ONE — REPEAT X3
1. Dumbbell Single Leg Deadlift (:30 on each side)
2. Plank Shoulder Taps
3. Dumbbell Front Squat
4. Wood-chop Sit Ups
CIRCUIT TWO — REPEAT X3
1. Single Leg Plyo Lunges (:30 on each side)
2. Plank Up-Downs
3. Glute Bridge (:30 on each side)
4. Bench Press
You can also do most of these exercises with no weights or be modified easily.
Cool down and stretch.
“A strong woman is one who feels deeply
and loves fiercely.
Her tears flow just as abundantly as her laughter.
A strong woman is both soft and powerful.
She is both practical and spiritual.
A strong woman in her essence is a gift to the world.”
– Ritu Ghatourey