Q: Liberty
PAX: Luna, McQueen, Jolt, SpeakEasy, Ranger, Micro, Rogue, 737, Atomic and Aria
Disclaimer: I am not a trained professional!
WARM UP
4 Large Hip Circles (L&R)
16 Plié Squats
8 Shoulder rocks in plié position
8 Shoulder rocks in plié position doubled speed
8 Step & Point
8 Step and point with arms
8 Standing arm raises
– WATER
PART ONE
INNER THIGHS
8 Step out lunges on left side
8 standing lunges on left side
8 count pulsing lunges on left side
8 Step out lunges on right side
8 standing lunges on right side
8 count pulsing lunges on right side
REPEAT
OBLEQUES
8 Full oblique bends left side
8 Pulsing oblique bends left side
8 Full obliques bends left side
8 Full oblique bends right side
8 Pulsing oblique bends right side
8 Full obliques bends right side
REPEAT
GLUTES/ INNER THIGHS
8 Regular plié squats
8 Pulsing plié squats
8 Slow plié squats (2 count)
8 Regular plié squats raising left foot
8 Regular plié squats
8 Regular plié squats
8 Regular plié squats on your toes
8 Regular squats
8 pulsing squats
8 Slow squats (3 count)
8 Slow squats (3 count) with jump
Stretch quads and BUM
– WATER
PART TWO – MATS
ABS – OBLIQUES
8 Side plank twists
8 Second side plant
REPEAT
8 crunches with legs bent to the side
8 pulsing cruches
8 crunches with legs bent to the side
INNER THIGHS
Lay on your side with lower leg straight
8 Regular lower leg lifts
8 Pulsing lower leg lifts
8 Regular lower leg lifts
OUTTER THIGH
On the same side – lay on mat and bend both legs
8 Leg lifts
8 Pulsing leg lifts
8 slow leg lifts (2 count)
— Switch sides (on elbow, lower leg bent, top leg extended)
8 Thigh raises
8 Pulsing thigh raises
— Repeat for opposite side starting at inner thighs.
BOOTY
Laying flat with knees bent
8 Bridges/ Pelvis lifts
8 Pulsing bridge lifts
8 One legged pelvis lifts
8 One legged lateral raises
8 Bridges/ Pelvis lifts
8 Pulsing bridge lifts
8 One legged pelvis lifts (opposite leg)
8 One legged lateral raises (opposite leg)
Repeat if desired 😊
ABS
8 Regular crunches
16 Count pulsing crunches
8 regular crunches
UPPER AND LOWER ABS
4 *8 count crunches*
2 counts hands behind head in crunch
2 counts grabbing thighs
2 counts lift your arms above your head
1 count reach up
1 count back down
8 Centered reaching crunches with legs apart
8 Right sided reach crunches
8 Centered reaching crunches
8 left sided reaching crunches
REPEAT
THIGHS/ ABS
16 seconds thigh push – From crunch position – Bring legs in bent position, feet elevated, push against thighs
1 set of 100 – Hundreds
COOL DOWN
- Laying full extension stretch
- Knees to chest stretch
- Knees to chest rocking back and forth stretch
- In crunch position bring one leg over and pull thigh of bottom leg stretch
- Roll over to one side bottom leg straight top bent and reach to other side
Repeat on opposite side.
- Slowly roll up to standing position – very slow
- Breath in and bring arms above head
- Breath out and circle arms back down.
Repeat 4 times
— Much respect, rights and credit given for cadence, choreography and direction for this work out received from Krista Kenn and her team at Flirty Girl Fitness.
Inspiration/ Message: God places in front of us difficulties and trials. A personal decision is needed. The choice to live. Free from anxiety or the impeding fear of failure. To accomplish this we must try new things, step out of our comfort zone and be willing to face the challenge(s).
Thank you to all the FiA ladies for all your love and support! You have no idea what it means to me.
FiA Knoxville 