When and Where: September, 19, 2020, The Chapel at Lakeshore
Q: 180
Disclaimer – I am not a professional. Exercise at your own comfort level and pace.
PAX: Aria, Sunrise, 007, Dutchess, Ranger, 180
The Thang: Warm up – 1 lap around chapel, Toe touches – 8 each side; side to side knee bends with figure 8 arms, Standing helicopter
40/20 Workout, 3 sets, 3 X each; Music trivia and winner throws dice between sets – did 10 X the highest number rolled on dice, double gets prize
Set 1 – Legs/Thighs
- Center Sumo Jack, low or upright
- Inchworm
- Plank Jacks, or step in and out
DICE Roll/60 Sets of over the rope
Set 2 – Arms
- Sumo Squat and punch
- Arm curl, with squat on tiptoes
- Reverse squat with upward row
DICE Roll/Doubles w/Prize, and 20 sets of lung curtsies
Set 3 – Abs
- Sumo sqat, opposite knee to opposite elbow
- Levitating legs, with count of 4
- Leg extender with crunch alternating regular crunch
Additional
- High Knees/40 seconds
- Butt Kickers/40 seconds
- 1 lap across lots with skips
Cool Down
Lap around quad, slow wood choppers/40 seconds
Stretch/Inspiration: Talked about Colossians 4:2 – “Devote yourself to prayer, being watchful and thankful.” This verse reminds us to take stock of our life and be grateful for the day to day blessings in our lives
FiA Knoxville 