***I am not a trained professional; Modify based on your abilities and strengths and desire for fun!
WARM-UP – Make it Big… Make it Loud
Windmills 20 seconds
Squat-Reach 20 seconds
Skaters 20 seconds
Toy Soldiers 20 seconds
Hamstring Stretch with Full Arms 20 seconds
Gatekeepers 20 seconds
Side Lunge with Lean Stretch (alternating) 20 seconds
THE THANG – Keep it little… Keep it tight (3 Rounds 20:10)
Plank In-Out Jumps
Inchworms (Plank Walk-Outs)
Side Plank Pulse-Ups (Right Side)
Side Plank Pulse-Ups (Left Side)
Hip circles (Right Leg)
Hip circles (Left Leg)
Plié Squat Pulses (Center)
Plié Squat Pulses (Lift Right Heel)
Plié Squat Pulses (Lift Left Heel)
Pike Pulse-Ups
Plank Jacks
No-Hand Get-Ups (Squat jumps or jump rope for modification)
Standing Kick-backs (Right Leg)
Standing Kick-backs (Left Leg)
Plank Hip-Dips
Reverse Crunch Pulses
Dolphin Plank Pulses
Diamond Push-up Pulses
Calf raises (Add weight if you can)
Reverse-Grip Bicep Curls
Wrist Pulses with Weights
COOL DOWN/STRETCH
Matthew 13:31-32
The Parable of the Mustard Seed
31 He put before them another parable: “The kingdom of heaven is like a mustard seed that someone took and sowed in his field; 32 it is the smallest of all the seeds, but when it has grown it is the greatest of shrubs and becomes a tree, so that the birds of the air come and make nests in its branches.”
The little things, the little steps, the small joys, the small gestures, the itty-bitty smiles – these all create stronger muscles, deeper relationships, more poignant moments, and a better YOU – do something little for someone today and pass it on. Thank you for your strength, Sisters!
FiA Knoxville 