Disco with Hi/Lo Intensity Workout!

When: 11/20/20

Q: Purl

PAX: Rogue, 007, Neon, Mad Dog, Hawkeye, Mentor, Summertime

I am not a trained professional. Modify as needed.

The Thang:

Warm up–Marches, marches with arm twists, wide second hip sways, wide second with arm touches, slow burpees

HiLo–45 seconds high intensity, 10 second rest/transition, 45 seconds low intensity

#1 elbow to knee side step/slow rope climbers

#2 donkey kicks/fire hydrants

#3 jack planks/slow skaters


#4 Hardin Valley shuffle!!!/calf raises

#5 squat jumps/slow full plank to elbow plank

#6 skips/boats


#7rope climbers/slow elbow to knee side step

#8 butt kickers/inchworm with push up

#9 skaters/slow jack plank


#10 twisted legs on mat R/L 😉

#11 squat with kick/butterfly sit ups

#12 high knees/slow shoulder taps


ABs SUPER SET–bicycle crunches, leg switch with arm pumps, penguins, ladder abs

Stretch/Inspiration: 2 Corinthians 4:7-10 “But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body.” No matter what sort of hardships we encounter, the beauty of Jesus’ complete sacrifice for us means that He has already WON the battle! He is victorious. Regardless of personal failures or disappointments, I praise God because He is worthy. We live in a fallen world full of heartaches; but, having a personal relationship with our Creator means that we have comfort and encouragement in knowing that He has and will always be victorious!