Banded Cardio/Strength

Banded cardio/strength-

Warm up -*run small square 3 inch worms run other square 3 inch worms- 3 minutes

45 seconds on, 15 seconds rest

⁃ leg band

-3 jacks and a squat

-squat move R up, center, back

-3 scissors and a lunge hop

-lunge curtsy lunge hop – R

-alt side lunge with hop in middle

-lunge, curtsy, lunge hop – L

-4 high knees, 4 butt kicks

*run small square 10 step ups, other square 10 step ups- 3 minutes

⁃ arm band

-Jacks with arms up and down

-standing one leg knee crunch with arm pull in-R

-lunge hop togethers with arm pull

-standing one leg knee crunch with arm pull in-L

-lateral crab walk with arm band and dip

-jacks out and in arms

-mountain climbers -4 and plank arm step outs -R,L

*run long Chapel lap

-Last round – ankle band/foot band

-Charlie chaplain 4, 4 jacks

-on foot – alt standing knee up

-heels up crunch – addiction, toe touch

-bent knee crunch – addiction, crunch

-dead bug


-lying knee ups

Run long lap

Repeat all three circuits – 25 seconds work; 8 seconds rest – short lap in between rounds


Inspiration: from Savor by Shauna Niequist: “When I live purposefully and well, when I dance instead of sitting it out, when I let myself laugh hard, when I wear my favorite shoes on a regular Tuesday, that regular Tuesday is better.” – “Rejoice in the Lord always, I will say it again, Rejoice!” – Philippians 4:4

Christy Lentz – “We are crushing this pandemic. We are living it well – celebrate each day – wear your good underwear, because it’s Thursday.”