Warm-Up
Run
Good Mornings
Reach for the Sky
The Brain
- “Excuse me, Sir?” Weighted squat then raise hand and calf-raise – 45 seconds
- Bicep curls – 45 seconds
- Kick jumps – 45 seconds
- Elephant crawl (Stationary – only go as far as you can – just engage your core!) – 45 seconds
- Run from Mr. Vernon (Sprints) – 45 seconds
The Athlete
- Plank Jump-Ups (modify hold plank and jump in just not up or mountain climbers) – 45 seconds
- Punching High-knee skips (in-place) – 45 seconds
- No-Hand Get-Ups (modify deep narrow squats) – 45 seconds
- Beast Plank – 45 seconds
- Run from Mr. Vernon (Sprints) – 45 seconds
The Basket Case
- “I don’t have any friends” Crazy Bunny Hops (get up there!) – 45 seconds
- Dead Bugs – 45 seconds
- Swimmers (modify as you need) – 45 seconds
- Happy Jacks (modify with no jump) – 45 seconds
- Run from Mr. Vernon (Sprints) – 45 seconds
The Princess
- One-legged Fire Hydrants (I’ll let you know the half-way to switch legs) – 45 seconds
- Prissy Twists (Russian Twists) – 45 seconds
- “I am so popular” Side leg lifts (I’ll let you know the half-way to switch legs) – 45 seconds
- Grapevine-Kick – 45 seconds
- Run from Mr. Vernon (Sprints) – 45 seconds
The Criminal
- Squat shuffle with Punches – 45 seconds
- Inchworm (Non-traveling; Modify with/without push-up) – 45 seconds
- “I’m crackin’ skulls” Skull Crushers (keep weights to side of head) – 45 seconds
- Alternating Shoulder Press – 45 seconds
- Run from Mr. Vernon (Sprints) – 45 seconds
Rinse and Repeat!
Dear Mr. Vernon,
We accept the fact that we had to sacrifice a whole Saturday in detention for whatever it was we did wrong. But, we think you’re crazy to make us write an essay telling you who we think we are. You see us as you want to see us: in the simplest terms, in the most convenient definitions. But, what we found out is that each one of us is: a brain…and an athlete…and a basket case…a princess…and a criminal. Does that answer your question?
Sincerely yours,
The Breakfast Club
FiA Knoxville 