Warm up – 2 laps and dynamic stretching
The Thang: 1 minute strength; 30 seconds cardio – repeat, recovery 30 seconds – 9 rounds
- plank row row – curl curl; jack knee jack knee
- lunge – one arm curl and one arm press with knee raise; alt. side lunge with jump in middle
- dead lift to squat thrust; skaters
- squat for 3 curl press; alt. jack hacky sack
- lateral plank walk with push up; jump rope 4 high knees and 4 butt kicks
- Weighted oblique stretch to balancing lateral raise; hiccups
- bridge one weight chest press overhead with knee raise and lower – alternate; squat jacks
- lay downs to alternating crab touch; shuffles
- flow – plank low lunge high lunge plank switch sides; burpee
Cool down and stretch
Inspiration: “Your limitless love causes me to see the narrowness of mine, Lord Jesus. Fill me with your loving spirit.” – Billy Graham
FiA Knoxville 