When: 4/20/21
Where:The Chapel
Q:007
Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive
PAX: Summertime, Rogue, Ranger, Duchess, Canvas, Hawkeye, 007
The Thang:
The PAX will complete each Barre exercise and Run in between sessions.
Session 1:
The Chapel Hill
- Run around the Chapel and squares
- 25 Jump Squats
- 25 curtsy
- Run Chapel Square Only
- 25 Narrow Squats
- 25 wide- Squats
- Jumping Jacks- 10 count by each PAX
- High-Knees – 10 count by each PAX
Session 2: (1 minute) 2x
- Narrow squat with shoulder raises
- Lower narrow squat with front raises
- Square Run
- Raised right leg with bicep curls
- Raised left leg with bicep curls
Session 3: (1 Minute) 2x
- Right leg back rotation (on floor) to back with tri-cep push backs
- Left leg back rotation to back with tri-cep push backs
- Square Run
- Right leg, lunge front arm raise with front kick
- Left leg, lunge front arm raise with front kick
Session 4: (1 Minute) 2x
- Balance Wide Back Row with rear leg (right & left)
- Square Run
- First position squat with overhead tricep (right & Left
- Square Run
- Plie squat position with side-front raised twist weight (left arm & right arm)
- Square Run
Session 5: (1 minute )
- Wall-sit with hammer curls
- 20 Push-ups
- Wall-sit with bicep curls
- 20 push-ups
- Wall-sit with upper bicep curls
- 20 tricep push-ups
COT:
We are sisters together, we all need a sister to lean on. Let’s reach out to a fellow sister to say Hello, we miss ya!
FiA Knoxville 