Warm up – lap around chapel and stretch
1 minute Plank
3 HiiT rounds – 45 seconds of work, 15 seconds of rest
Jack- alternating kick
Push up, plyo push up (on knees)
Jack righ lunge; jack left lunge
lay down to right alternating crab kicks
jack right lunge kick; jack left lunge kick
lateral crab walk with dip (1, 2, 3, dip)
roll back to 4 high knees
- 1 minute plank
Double lunge hop together switch
one weight SLDL to one leg squat – right leg
4 jacks; 8 charlie chaplins
one weight SLDL to one leg squat – left leg
one weight lunge to press with knee left – right leg
8 high knees; 8 mountain climbers
one weight lunge to press with knee left – left leg
- 1 minute plank
Chest flies with leg drop
plank heel click to standing heel click
upright row to overhead press
weighted skaters
weighted standing crunch with weight – right
standing alternating elbow to knee
weighted standing crunch with weight – left
-1 minute plank
AMRAP – 3 minutes; 10 of each on repeat
curls
overhead press
upright rows
AMRAP- 3 minutes; 10 of each on repeat
Triple Squats
Squats
Squat Jumps
Deep Core and Breathing – 1 minute each
-table top with core breathing
- table top engage core to beast
- table top engage core to beast to walk out feet to plank
- 1 minute plank
Stretch and Inspiration – “Give thanks to the Lord for He is good, His love endures forever. – Psalm 118:1
“As iron sharpens iron, so a man sharpens the countenance of his friend.” – Proverbs 21:17
FiA Knoxville 