Warm up – dynamic jog around squares (high knees, shuffles, grapevine, squats, jacks, etc)
The Thang:
1 minute stations with 20 seconds abs at mat between. Add another 20 second ab exercise each time….
1 – jog/sprint
20 seconds – in/out abs
2- Squat, Curl, Press – 2 squats, 2 curls, 2 press…..
20 seconds each – in/out abs, bicycles
3 – 4 broad jumps back pedal back
20 seconds each – in/out abs, bicycles, slow mountain climbers
4 – SLDL with fly (next circuit – switch legs and kickbacks not flies)
20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens
5 – 8 toe taps, 4 curb runs
20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees
Plank row with opp leg raise (alternating)
20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors
Shuffles with squat jump (add one jump each time) – second round (hop/jump of cone and hiccup (burpee with no push up) on each side
20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors, plank walks (up, downs)
8 – Bosu ball switch squats – right leg on and squat to left leg on and squat – round 2: Goblet squat with 3 pulses
20 seconds each – in/out abs, bicycles, slow mountain climbers, heels to the heavens, palms slide up to knees, scissors, plank walks (up, downs), suitcases
Repeat for second round with no abs in between – walk a lap to cool down and stretch
Inspiration comes from Max Lucado: “Next time a sunrise steals your breath of a meadow of flowers leaves you speechless, remain that way. Say nothing and listen as Heaven whispers, “Do you like it? I did it just for you.”
FiA Knoxville 