School’s Out Sing-along-sweat session!!
Warm up – travel with dynamic movements
10 minute movement -small squares
-shuffle, skip, shuffle, run to other side- shuffle, lunge walk, shuffle, run to other side
45 seconds on, 15 seconds rest
Sprawl three squat jumps
4 high skaters, 2 low skaters
Push up to knee tuck or one knee in
4 mountain climbers, 4 high knees
Beast up down to plank up down
4 lunge hops to 2 squat jump together
Full body crunch to v up with pause
Alt reverse lunge with lateral raise
Weighted squat drop weight, squat jump
Plank row, row, stand curl, curl
Kickbacks with calf raises (Jolt’s move)
Boat hold with Hammer curls
Squat curl press
Row, fly
Repeat both
Mobility-
Plank high lunge plank high lunge optional push up
Full body sit upright to hands side and switch
Front leg pull throughs
Wide leg mtn climbers 1,2,3 hold and twist
90-90s constantly alternate
Superwoman to low squat
Full body crunch to reverse table top
Esther 4:14 – “Perhaps you were created for such a time as this.”
FiA Knoxville 