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
-bicycles
-lying knee ups
Run long lap
Repeat all three circuits – 25 seconds work; 8 seconds rest – short lap in between rounds
Stretch
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.”
FiA Knoxville 