Canvas (Q), Super Woman, McQueen, 2.0 Van Gogh, Summertime, Hawkeye, Rogue, Ranger, and Atomic
Warm-Up:
Run and stretch!
Work-Out:
10 Burpees – Count out loud!
10 Grave Diggers (R) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Grave Diggers (L) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Jumping Jacks – Count out loud!
10 Slow Calf Raises – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Glute Bridges – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 One-Legged Glute Bridges (R) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 One-Legged Glute Bridges (L) – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Squat Jacks – Count Out Loud!
10 Slow and Low Squat Jacks – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Jumping Jacks – Count Out Loud!
10 Slow Calf Raises – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Bicep Curls – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Tricep Extensions or Kick-Backs – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
10 Flies – Slow count together: 1,2,3,4,5-1! 1,2,3,4,5-2! Etc…
Run a Lap!
End of 1st set –
Abs/Core:
Roll to Super Woman to Boat Pose on the “Rescue Me” with any choice ab/core (penguins, crunches, toe-taps, sit-ups, etc.) remainder of the song. 1st song: Rescue Me
Repeat Work-Out
End of 2nd set –
Abs/Core:
Roll to Super Woman to Boat Pose on the “Rollin’” with any choice ab/core (penguins, crunches, toe-taps, sit-ups, etc.) remainder of the song. 2nd song: Proud Mary
PASSION
I think people don’t place a high enough value on how much they are nurtured by doing whatever it is that totally absorbs them. Whenever people are totally caught up in what they are doing – their passion – a timeless quality exists in which they are expressing the real essence of their authentic self. And this genuine essence, this authentic self, thereby helps their inner love grow. – Jean Shinoda Bolen
FiA Knoxville 