Double the Fun (or pain)

1/28/21

The Chapel

Q: Glammy

Pax: 007, Defender, Ranger, Rogue, Canvas, and Luna.

WARMUP:

Overhead Side reaches x5 each side

Squats wit arms overhead x5

Side lunges x5

Arm pulses with palms up x4 into a hug x5

Lap 

THE THANG:

30 seconds of work each set, 3 back to back sets, NO rest, with 20 seconds rest after all 3, then REPEAT set again.

DUO 1:

Single Side Ab/hip swings (right side)

Side step squats

Combo

Cardio: Jump Squats (stay low)

Repeat with LEFT side

DUO 2:

Sumo squat with curl x2

Sumo RDL

Combo

Cardio: Runner’s Lunge with jump

DUO 3:

Split Squats with 2 bent over rows

2 bent over row with palms up

Combo

Cardio: Box jumps into Square

DUO 4:

Bow and arrow abs 

Bridges with flies

Combo

Cardio: Skaters with weighted row

DUO 5:

Suitcase Squats

Standing Chest Press with Calf Raises (one weight)

Combo

Cardio: High Knees

DUO 6:

Pushups

Superwoman

Combo

Cardio: Jacked up Jacks (Jumping jacks with weight)

DUO 7:

Front Kicks

Back Kicks

Combo

Cardio: Jack Punches

2 minute wall sit

Cool down/ Stretch

Inspiration:

Galatians 6:9

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. 

We can apply this to ALL areas of our lives. Spiritually, physically, etc.

Just like if we are consistent and persistent and apply discipline, we can accomplish whatever dream/goal we set before ourselves. It may completely suck in the meantime, we may experience the “growth pains” during it, but in DUE season, we will reap the harvest. 

I encourage you all to hang in there, whatever you may be going thru, just hang in there and know that God’s got you.