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
Workout:
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
5. Run!
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
5. Run!
You can also do most of these exercises with no weights or be modified easily.
Cool down and stretch.
Inspiration:
“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
FiA Knoxville 