Pump it Up Day!

August 12, 2020 FiAKnox

When: 8/12/2020

Where: The Valley

Q: 007

PAX: Keys, Summertime, Canyon, Smiley, 007, FNG- Noir, Sunny, Chocolate Chip

Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive.

The Thang:

Warm-Up:

50 Jumping Jacks
50 High Knees
Run
50 Jumping Jacks
50 Butt Kickers
Run

Session 1:

15 Bicep Curls
15 Tri-cep Extensions
RUN
15 Bicep- Curls
15 Tri-cep Extensions
Run

Session 2:

15 Hammer Curls
15 Shoulder Raises
Run
15 Hammer Curls
15 Shoulder Raises
Run

Session 3:

15 Push ups
15 Up-right rows
Run
15 Push-ups
15 Up-Right rows

Session 4:

15 over head presses
15 Carolina Dry-Docks
Run
15 over head press
15 Carolina dry socks

Session 5:

20 Butterfly- Crunches
15 SuperWoman push-ups
20 Butterfly- Crunches
15 SuperWoman push-ups
15 Sit-Ups
2 Parking Lap Run
15 Side Bicep Curls
Jumping Jacks
15 Side Bicep Curls

COT/Inspiration: Be Kind to yourself and give your self GRACE