DISCLAIMER: I am not a trained professional!
PAX: Duchess, Mystique, McQueen, Velvet, Canvas, Aria, Liberty, 007, Deluge, Ranger and Lego
Warmup: Hops, lunge forward and bring opposite arm to knee, side to side lunge and bring opposite arm to knee , slow cops, stand tall and reach back.
SLIDERS: Each PAX member was provided with sliders. There was of 20 full body exercises going one time through with a goal of doing 12 reps of each, followed by a short chapel run.
12 TOTAL OF EACH
- Body Saw
- Slider Plank Jack
- Slider Knee Tuck
- Pike Ups
- Slider arm circles (clockwise and counterclockwise) (L then R) 12 total
- Slider Single Arm Wheelbarrow (L then R) 12 on knees and control
- Skater circles
- Side lunge to curtsy lunge 12 left
- Side lunge to curtsy lunge 12 right
- Bridge jack and curl (lying on back)
- Plank to bear (alternate)
- Hamstring situps
- T situps
- Slider cobras
- Slider lunges
- Burpee sliders
- Reverse lunge to a circle
- Reverse plank to pull through
- Push up to front slide (alternate)
- Alligator Walk
BANDS: We then moved on to the bands. There were 3 circuits of five exercises in each circuit. Circuit one was for legs, circuit 2 was for arms and circuit 3 was for abs. We did the the 3 circuits the first time for 25 seconds each with a 12 second rest. Then we took a run. The second circuit round was for 20 seconds each but now only an 8 second rest. We then took a long chapel run.
BANDS 25 seconds each move (12 second rest) – 1x through
20 seconds each move 1x through (8 second rest)
- Squat Blasts
- High Knees with Band
- Predator Jumping Jacks
- Monster Walk
- Abductor Pulses
- Squat Hold and Row
- Back Lunge Lat Pull Downs
- Straight Arm Pulses (up & down)
- Rocking Side Lunge Tricep Pull Down
- Mountain Climber
- Banded Loop Bridge and Crunch
- Hover Leg Abduction (head up)
- Bicycle Crunch
- Plank Toe Taps
- Russian Twist
We had a little extra time so we did AB-A-RAMA with all the PAX calling out an ab exercise that had to be a minimum of 10 reps.
We ended with a cool down of a cobra stretch, 90-90, groin stretch on knees and quad and arm stretches.
INSPIRATION: In a society that has us counting money, pounds, calories and steps, be a rebel and count your blessings instead.
Proverbs 3:5-6: Trust the Lord with all your heart, and don’t depend on your own understanding. Remember the Lord in all you do and he will give you success.
Phillipians 4:8 – Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.
PARK YOUR BRAIN IN A BETTER SPOT! (From MADE TO CRAVE)