Warm Up – 3 minute jog with dynamic movements
The Thang: 3 sets of 20 seconds with an increase in intensity then 20 second rest – 6 exercises in round 1; same in round 2 – repeat each round
Round 1:
1 – push up knee knee, push up knee, push up knee tuck
2 – squats, squat with arm throw, squat jump
3- overhead press with right arm static hold, switch arms, then both press
4 – alternating reverse lunge; add a hop; lunge jumps
5 – curls, curl – serve; all serves
6 – alternating side lunge; add a cross touch, add a burpee in between
Round 2 –
1 – jacks, squat jacks, star jumps
2 – dips, dip with crab kicks, all crab kicks
3 – jog in place, high knees, quick feet
4 – rows, row and fly, flies
5 – crunches, reverse crunches, both
6 – jog, run, sprint
Repeat both sets – walk, stretch, cool down and inspiration
Inspiration:
“Worry is like a rocking chair; it keeps you busy but does not bring you farther.” Corrie ten Boom
FiA Knoxville 