When: 4/29/21
Where:The Valley
Q:007
Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive
PAX: Mentor, Defender, Ranger, Duchess, Luna, 007
The Thang:
The PAX will complete each weighted exercise and Run in between session.
Warm-Up:
- Jumping Jacks
- High Knees
- Run to Stop sign: 25 jump squats
- Run to bottom Stop sign: 25 narrow squats, 25 arm twists
Session 1: Parking lot
- 15 hammer curls
- 15 shoulder press
- Run parking lot
- 15 bicep curls
- 15 over head press
- Run parking lot
- 15 tri-cep extensions
- 15 tri-cep Dips
- Run parking lot
Session 2: Band time
- 25 hydrants- right
- 25 hydrants – left
- Resistance band walk in parking lot
- 25 Side lunges- right
- 25 Side Lunges- (left)
- 25 High Knees
- Resistance band walk in parking lot
Session 3:
- 15 Chest Flys with Hip flexors
- 15 Chest Press with bridge
- Jumping Jacks
- Resistance band walk in parking lot
Session 4:
- 25 Curb touches
- Resistance band walk in parking lot
- 25 curb touches
- 25 donkey kicks- right
- 25 Donkey Kicks – left
- Resistance band walk in parking lot
- High Knees
Session 5: remove band
- 15 Narrow Dead lifts
- 15 wide dead lifts
- Skip parking lot
- 15 narrow dead lifts
- 15 wide dead lifts
- Skip parking lot
Session 5:
- 15 Bottoms Up
- 15 Butterflies
- 15 bottoms up
- 15 Russian twists
- 15 bottoms up
- 15 tick-tocs
- 15 bottoms up
- 15 crunches
- 15 bottoms up
- 15 sit-ups
COT:
Have your HOPE in the Lord
“For I Know the plans I have for you, declares the Lord, plans to prosper you, not to harm you, plans to give you hope and a future (NIV).”
-Jeremiah 29:11
God want us all to have HOPE in Him, because He has a plan for us all!
FiA Knoxville 